Well today was the day… turning 40…why not take the Q today? I asked Bones for it months ago. There’s nothing better than leading a group of men and friends at an F3 workout, especially on a birthday. I was really happy to see 17 other men here, including a few faces that don’t usually travel to the Abyss.
We started up with a mosey around the parking lot. Nemo and Flux were pulling in right at 5:15 so we did a lap and let them catch up. Standard dynamic warmup stuff on the lap.
It was cold so the warmup had some more cardio items than usual.
-SSHs – Ab Vagota – Seal Jacks – Squats – IWs – Mountain Climbers
We ended with the Merkin Circle
6 rounds around the circle. 1 merkin each for the 18 guys while in plank.
We moved over to the Hill. I found an exercise in the lexicon called “Forties”. I figured if we added the hill we could call it the “Over the Hill Forties”. That got some laughs, and some groans…
It’s a ladder with higher reps. An Exercise at the Top of the Hill, one at the bottom. Take 30 reps at the top 10 at the bottom, then subtract 5 and add 5 until you’ve flipped to 10-30.
1st round : Top = CDDs Bottom = Flutters
2nd Round : Top = American Hammers Bottom = Calf Raises
We took a break and I shared a little message about reflections. How these men and F3 have helped change me to be a better person and on a better path in life. I reflected on who I might have been at 40 with out these men… it wasn’t so pretty.
We moseyed next to the front of the school. I split the group into 2 teams.
Team 1 would stay for wall sits while Team 2 bear crawled around the circle
Flipped it
Next round BTTW as long as you can, then wall sits while Team 2 Crab Walked the circle
Finally we head back to COT for a very special circle. For my birthday we we’re going to play a game. The group had to answer questions about me. If correct 10 SSHs. If wrong… 10 burpees!
The Questions were:
- How many siblings do I have? right
- What is my favorite professional sports team? right
- What High School did I attend? Bonus, what was the mascot? right with bonus!
- What was my favorite children’s toy in 1985? wrong
- Where do I work? right
- Where did I go to college? right
To my surprise these men got 5 of 6 right…and to Iced-T’s credit he was saying He-Man for #4…but the group out voted him!
Announcements
Thanksgiving Convergence
Christmas Party
Fast 5 postponed
Prayers
For Soprano and the passing of his brother
Hurricane victims still in need
Grateful for all the people in our lives
If you’ve read this far the answers were
- 1 sister = Rachel
- Green Bay Packers
- South Meck = Sabres
- He-Man
- Merrill Lynch
- UNCC
An Honor to Lead!
-Royale