Disclaimer was disclaimed and off we went to mosey the parking lot, randomly stopping for SSHs and seal jacks.  Along the way, we incorporated high knees, butt kickers, karaoke, side shuffles, and some dynamic stretching.  While the mumble chatter was down significantly from last weeks Birdcage run-fest, a few quips were heard – to the effect of having to run the entire workout and whether the selection of 15 reps was indicative of the Qs age.  NOT NICE!  Running is good for you and the age of the Q should be of no concern.  A beat down is a beat down!

The thang…

For clarity’s sake, on the DRIVE TO THE AO (not before – I will spare the details), the Q (me) realized that today’s workout was the 1 year anniversary of my VQ (give or take a day).  That said, I found it ironic that the workout was dependent on each of the PAX using a Cindy for each exercise in the workout, which was an upgrade from the coupons used in a similar workout last year. As a public service announcement, I suggested that the PAX be careful with their respective Cindy (and use it in the manner instructed by the Q – i.e. DO NOT TRY TO THROW THEM like Dark Helmet did last year!!!).  That was immediately taken out of context (thank you Chicken Wing) and spun into a different story line (again – I will spare the details).  Wait – there was a workout….

Back to The Thang…

PAX using their Cindy performed 2 circuits of 3 sets of 4-5 exercises each, consisting of 45 sec high intensity followed by 15 sec of rest.

Upper Body – Swings, Split Hand Merkins (1on & 1off), O/H Press, O/H Tricep Ext (mod to dips – back to back O/H was D. U. M. B. Dumb), Curls

Lower Body – Squats*, Calf Raises, Lunges, Horizontal Box Jumps

*During the Squats, Kielbasa may have coined the “hugging” of the Cindy while Squatting…. “the Dark Helmet”, giving birth to a new exercise that is loils like an Al Gore hugging a Cindy.

The PAX made their way back to the pull ups bars to do what?  Pull-ups? Nah. AbLab it is.  Each of the PAX led the group in their favorite ab burner.  Oh look – time to go.  Back to COT for countorama, namorma, announcements, prayers/praise, and BOM!

Moleskin

I am thankful to God, thankful for my wife and kids, thankful for F3.  I have had the opportunity to lead and be around a great group of men for over pushing 2 years now.  F3 continues to push me outside my comfort zone and I challenge you to let it do the same for you.  While everyone comes to F3 for different reasons and takes from F3 different things, the commonality for all PAX, in my opinion, is growth; being better tomorrow than you are today.  The most important step to take, is the next one; whether it’s challenging yourself physically/emotionally/spiritually, leading a workout (or even a warm-up)/ a bible study/ a group discussion/ etc. helping another PAX grow, or getting more involved in giving back to the community.  There will be set-backs.  But every step you take outside your comfort zone, no matter how small, will reap dividends.  Just turn around and look how far you’ve come.

SkateOrDie out.