Tag: Anchorman

WHETSTONE…Relaunches at THE FORT

Leave a comment

Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.

Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.

————————————————————————————————————–

And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.

That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.

We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.

In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.

After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:

Hearts = Side Straddle Hops

Diamonds = Carolina Dry Docks

Spades = Squats

Clubs = Merkins

Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.

This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.

Then off to do 4 corners in the lot with:

Corner 1 = Dancing Crabs x 15ea and Dips x 20

Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea

Corner 3 = Burpees x 10 and Jump Squats x 10

Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea

Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.

To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.

6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.

This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:

50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters

We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.

Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.

Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.

Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.

Honored and appreciative of your patience.

Maximus

TClap |
6

Footloose- The Fort

Leave a comment

Disclaimer

Mosey to other Church parking lot. Dynamic Warm-up- high knees, butt kickers, knee to chest, ankle pull to chest.

Circle up- SSH, windmills, hill Billy walkers, Mtn. Climbers, Peter Parkers

1st set Mosey to top of hill 10 plank jacks mosey down hold plank for the 6

abs- in cadence LBCs, Hello Dolly’s, American Hammers

2nd set up hill 10 SSHs down hold 6

Upper body- in cadence Merkins, Moroccan nightclubs, Jack webs 1-10 4-40,

3rd set up hill 10 squat jumps

Lower body in cadence- Squats, 3 different position calf raises, pistol squats.

4th set up hill 10 more SShs.

To newly paved parking lot- Partner up.

while partner 1 does exercise partner 2 runs to end of lot and back.

  1. LBCs
  2. Flutter kicks
  3. roselletta
  4. hold feet up six inches

Mosey back to COT

Prayers and praises- Beacon health issues, Badger and family, Job situations, unspoken.

Announcements- Strawberry festival, cannoli run, Operation sweet tooth run, Convergence for Whetstone on Saturday.

Thanks for allowing me to Q. Always great to get to Q someplace I haven’t before

Backdraft out

TClap |
2

Today + You = History

1 Comment

10 Pax posted to #THEBallroom for another chapter in Redwood Originals month.  This was YHC’s first Q (or even post) to the not-so-new site now at Pleasant Knoll Middle School.  Prior experience the past 18 months as Site Q at #BlockParty prevented earlier posting.  Great AO# — @Ginsu should give this one consideration for future Convergences.

Site Q request was for me to cover a bit of “history” of The Fort as part of the workout and message.  It’s a story that truly reflects God blessing men who step into the unknown with faith, which is what every FNG does the first time he posts.  The history of The Fort is really the history of every member of the pax, from 2012 all the way to April 2018 and beyond.

The Thang

Mosey around to back of school

COP — usual IC warm up routine, particularly important on a 30 degree morning in mid-April!

Mosey across bridge to breezeway leading to athletic fields

It’s not too impressive in a BB to talk about the fact we did “a whole lot of sitting around” but that’s what transpired.  Of course it was in the People’s Chair while each pax recounted the story of his initial post, which AO, who EHd him, who Qd, etc.  Each rendition was interspersed with some form of merkins, CDDs, balls-to-the-wall, monkey humpers, squats, bombjacks and/or burpees.  We covered stories of 9 pax and then moseyed to the football field.

Circle up for some Mary — a rundown of the familiar but effective Hello Dollies, Freddie Mercurys, Flutters, Superman and Penguin (including reference to Burgess Meredith for the #Respectables among the pax)

Line up for suicides across the football field

Plank sequence

Pause to recount YHC’s EH story and honor OBT for that gift.

Another suicide sequence

Another plank sequence, topped off (for Longshanks) with Mahktar N’Dyae

Run home

COT

Thanks to Short Sale for the invitation to Q at The Ballroom.  It was a great morning with a lively and dedicated collection of the pax.  Truly an honor to lead on this day.

Short Sale posted to S2S last week when I had the privilege of leading the discussion that day, and he heard me talk about the launch of The Fort as being one of many instances where God showed up in amazing ways during a period of life transition to bless those who move forward in faith.   Too often I try to seize CONTROL when facing transition periods either out of PRIDE or in response to ANXIETY.  Reflecting in prep for S2S on my experience amid life’s transition points proved to me that God has repeatedly come through every time (!) in ways I could never have imagined and on a scale I would never have asked for.  And yet, I tremble each time I see a transition on the horizon.  Oh ye of little faith!

Upon reflection, the story about the launch of The Fort is a powerful one for me and the pax who experienced those lean early days, but for the rest among us, it is just names, places and dates.  Kind of like my history classes back in high school.  I had a hard time connecting to them because they were foreign to my experience…I had no immediate way to connect so history classes became all about pure memorization for me.

But, in the recounting of the history of The Fort at The Ballroom, we heard it from the mouths of those who lived it.  We heard about pax who’ve moved onto other pastures (Howitzer, Bing, Red Eye) who had EHd one of those present, leaving behind a legacy of their contribution to The Fort’s history.  We heard about workouts where present-day pax swore to God they’d never return if he let them survive that first day (Anchorman).  We heard about pax who did not return for YEARS, waiting until scores of pounds were shed and cigarettes were sworn off (Culture Club), only to be remembered upon later return by CSPAN who disallowed a name change.  We heard about AOs that don’t even exist anymore (the sandbag workout — can’t recall the name).  This was history that each man connected to, because it was HIS STORY.

And that is true for each day.  God willing, we are given a new day each morning to make a choice, to lay another piece of our history in place.  A piece of The Fort’s history.  A piece of the history of God’s people.  No, I don’t feel worthy to receive this daily gift.  But God sees that I am worthy of it.  And he sees you’re worthy of it, too.  So, go ahead, take the DRP and go make some history.

 

 

TClap |
16

Old School Beat Down at The Fort

Leave a comment

23 Pax joined YHC and Old Bay for Day 12 of 12 for Ass Kick’n April.  Lazy site Q saw The Fort on the calendar and volun-told YHC to Q.  Agreed and Old Bay made a plan to bring back the pain old school style.

The Thang:

Run around WEP, circle up for COP:

SSH X 50, Imperial Walker X 20, Hillbilly Walker X 20, Windmill X 10, Squat X 20, Plan Jacks X 20, Sumo Squat X 20, Merkins X 10, Lunges X 20, Mak tar Jai X 20

Mosey to the hill for a Jacob’s Ladder:  1-7 – Burpees up top, Squats at bottom

Quick Ab Lab with slow and fast Freddy Mercury X 20

Hand over to Old Bay

Run to parking lot and get a Coupon made of wood or a fire hose!

Drill bits with a deconstructed burpee – 10 Bomb Jacks, 10 Thrust Outs, 10 Merkins

Rinse and repeat for 6 drill bits – with the damn coupons

Head up the back hill to upper soccer fields – with the damn coupons

Wind sprints with partner – add an exercise to each sprint and with the damn coupon – 4 cones with a myriad of painful stuff to do with the damn coupon

Back to COT

Great to be back for a Saturday workout at WEP! What a spectacular place to have here in Fort Mill.

Funhouse

TClap |
9

4 Corners . . . with some “Elders”

Leave a comment

I will keep this backblast shorter, but I will say it was a lot of fun today at the Pantheon! Thanks to Fishsticks for letting me Q.

Some Pre-work:

1 group of runners headed out to who knows where at 4:45.

Fishsticks and I did some extra ab work that I call high octane abs. It hurt.

Disclosure given. Lots and lots and lots of chatter. Completely dark. Did I mention there was lots of chatter?

Short mosey to the lighted area for a different dynamic stretching workout after some high knees and butt kickers.

Some confused minds about what we were doing since very few had done this style of warm-up before (~8 exercises). Eventually I shifted to some traditional SSHs and the crowd went wild. It was like the PAXs’ bodies woke up.

At this point I inconveniently forgot a few demos of a few of the exercises to come for the main event.

The Thang:

We broke up into 4 teams of 5 and went to each respective corner on the soccer field. Fortunately, it was not very muddy.

I’d tell you the 20 different (and difficult) exercises that we did, but  . . . that means I’d have to type them out right now and I feel lazy after a long day of work. So if you are reading this, feel free to retweet it and comment what your favorite one was even if you don’t know the name of it. We did do Tunnel of Love and People’s Carry between cones.

I had a second round prepared, but, oh well, . . . time slipped away from us. Beware of next time. Round 2 was scheduled to be harder.

COT: Main Announcements: Convergence coming up; Praises: Lutefish’s daughter rocked it; Prayer: let’s continue to pray for children going through difficult times and Badger and his family.

Thanks to everyone, including the “Elders” for their hard work today!

Lastly, I think I missed one of you on the list. So sorry. My memory can only remember 19 out of 20 without a recording. Feel free to identify yourself.

TClap |
27

Hootie’s first Q

Leave a comment

I had plenty of time to prepare for my first Q. I had no idea how to gauge whether or not the workout would be considered moderate of more like a boot camp. I had hoped to push the edge. In the end, we all got a good sweat. But it probably wasn’t hard enough.

It had rained all night. It was cool and damp, but the rain had ended. We moseyed for a bit and then did 7 warm up exercises. Then we moseyed some more to the wall in the back of the building where we did wall squats while each of us took turns doing 2 burpees. We did another round of wall squats where everyone stepped out to do two bomb jacks.

Then we moseyed to the front parking lot where we did a 4 corners workout. Since we only had 8, we broke up into two groups of 4. We started at opposite corners. We did 5 rounds where we hit all body parts in each round of 4. After completing each set of 4 exercises, we would meet in the middle to do 5 bomb jacks.

We finished back at the Q with each of us leading an ab exercise.

TClap |
1

Last Minute Q at Footloose with a promise of no stairs

Leave a comment

So I took the Q at the last minute to help out Beacon, and during the initial twitter planning there was a request made for no stairs, so I decided to make today’s beat down leg friendly in the event any P200 guys were going to post.

So we started out with a quick disclaimer, and then a short mosey to the entrance on the left side of the church where we circled up for a warm-up:

  • SSH’s in cadence – 25
  • Overhead hand claps in cadence – 25
  • Windmill in cadence – 10
  • Moroccan Nightclubs in cadence – 25
  • Cherry Pickers in cadence – 10

Mosey to the back lot under the overhang for the start of the main course

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 25
  • Boat/Canoe single count – 10

A quick discussion on the word of the month (Abide).  We discussed how one of the critical components to being able to abide in something is trust.  Then once the trust is established we need to relinquish control and trust in whom we abide (specifically in Christ)

Rinse and Repeat

Took a quick mosey around the parking lot, then over to the wall for some People’s Chair

  • Each PAX popped out of the chair for 3 strong burpees, starting at both ends and working to the center

Around the corner for some more core work:

  • Hello Dolly’s in cadence – 20
  • Freddy Mercury in cadence – 20
  • Big Boy Sit-ups single count – 10
  • American Hammer in cadence – 20

Back around the corner for some more People’s Chair

  • Each PAX popped out of the chair for three strong bombjacks, starting at both ends and working to the center.

A quick on the spot question to Lugnut asking how he got his name and what F3 has meant to him, then back around the corner for some upper body work:

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Carolina Dry Docks in cadence – 10
  • Wide arm Merkins in cadence – 10

Rinse and Repeat

Mosey around the parking lot and back to under the overhang.  Another quick on the spot question to Spitz asking how he got his name and what F3 has meant to him, then a lightning round of core work:

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 20
  • Hello Dolly’s in cadence – 20

Mosey back to COT for a bit of stretching lead by Kilbasa

Done.  All that planning for a P200 friendly workout and the only one remotely interested was Anchorman who started training for the P200 today 😉

Smithers – Out

TClap |
2

The Big Event – Shovel Flag Handoff

Leave a comment

So the hype has been great, and the STRONG showing this morning proved it has value!  26 HIM’s all came out on what was a pretty cold 48 degree March morning (that WIND).

This was not an ordinary workout.  Barry Manilow was handing over the shovel flag to YHC, as I was stepping into the role of Site Q for Slow Burn.  Barry started the workout for the first half, and then we handed off the Q to me for the last half.

I’ll do my best to get Barry’s portion right:

Mosey all the way down to the far side of Lowes and circle up for the following:

  • OH Hand Claps 10x
  • Moroccan Nightclubs 10x
  • LBC 10x
  • Imperial Walker 10x
  • Travolta 10x
  • Dying Cockroach 10x
  • Hillbilly Walker 10x
  • HR Merkins 15x

Mosey to the Triangle Lot

  • Moroccan Nightclubs 10x
  • OH Hand Claps 10x
  • Grave Digger 7×2
  • Squat 10x
  • Mak Tai Jai 10x
  • Knee Tai Jai 10x
  • Calf Raise Regular 10x
  • Calf Raise Toes Out 10x
  • Calf Raise Toes In 10x

Mosey back to the side of Lowes

  • Wall Sit with Pop Out Burpees
  • Bear Crawl/Toy Soldier to the second island and back
  • Wall Sit with Pop Out Burpees

The official Q Handoff….Barry Manilow Done, Smithers is up…

Mosey back to the Triangle Lot for 4 corners, circle up and count off in 4’s

Three different rounds at each corner station.  Finish one round and rotate to the next corner.  Once returning to where you started, perform the next round’s exercises.  The Rounds looked like this:

Round 1:

  • Corner 1 (CORE) – 30 LBC’s in Cadence
  • Corner 2 (UPPER) – 20 Carolina Dry Docks in Cadence
  • Corner 3 (CARDIO) – 30 SSH’s in Cadence
  • Corner 4 (LOWER) – 20 Low Slow Squats in Cadence

Round 2:

  • Corner 1 (CORE) – 15 Flutters in Cadence
  • Corner 2 (UPPER) – 15 Shoulder Taps in Cadence
  • Corner 3 (CARDIO) – 15 Peter Parker’s in Cadence
  • Corner 4 (LOWER) – 15 Calf Raises in Cadence

Round 3:

  • Corner 1 (CORE) – 15 Wheezy Jefferson’s in Cadence
  • Corner 2 (UPPER) – 30 OH Hand Claps in Cadence
  • Corner 3 (CARDIO) – 15 Imperial Walker’s in Cadence
  • Corner 4 (LOWER) – 15 Jump Squats OYO

Mosey back to COT

Countoff (26), Name-O-Rama, Announcements, Prayers, and the Shovel Flag Handoff!

I’m really looking forward to this opportunity as Site Q for Slow Burn.  I will do my best to keep the Q schedule full and diverse, remember it’s a moderate site, but challenge us to push it just a bit more than comfortable (and beyond).

Smithers…Out

TClap |
4

Lucky 13 at Footloose For a Re-do of My 1st F3 Workout

1 Comment

I’ve  been buggin’ Beacon to let me Q Footloose again, just because it’s always a lot of fun.  He finally caved and let me do it.  My original gameplan included 100 SSH and a jog around the big block to warm us up and a bear crawl up that massive hill but I didn’t want to make any enemies so made it a little closer to the expected moderate workout.  Not totally moderate though.  My new gameplan became a redo of my first ever F3 workout.  It happened at Slowburn on June 16th.  Dark Helmet made me want to vomit.  I’m sure a few of us have felt that way during or after his workouts.  It went a little something like this:

Warmup:

  • Windmills x 10
  • Imperial Walkers x 10
  • Merkins x 10
  • Weed Puller x 10
  • Squats x 15
  • SSH x 15

The Thang: Stolen right from DH’s backblast

“Start with 5 of an exercise at one end, run to other and do 10 of that exercise;
Run back do 15, then run and do 20, back and 25, one more time down do 30 of that exercise, run back to start. We’ll do this as many rounds as we can, as time permits. Yes. It’s as confusing and stupid as it sounds.

Here are the exercises:
Round 1: Merkins
Round 2: LBCs
Round 3: Squats”

On Day 1, I was the 6.  The pax waited for me to finish and join them before they started the next set.  I was convinced everybody was a beast, how the heck were they still jogging to the next spot?! On Day 245 (yes, I counted), I felt like the beast!  We finished all 315 reps in a little over 15 minutes so we had some extra time. I circled us up for:

Moroccan Night Clubs x 25
Overhead Claps x25
Seal Jacks x25
Dying Cockroach x15

We celebrated Smither’s 41st Valentine Bday by doing an exercise of his choice:
Flutters x41

I think we did a couple more x15 sets, but I can’t remember them.  I couldn’t believe we still had 10 minutes left in our workout… I set us off towards our starting point for a round of AbLab in reps of 10.  We made it through a few guys and then I called it.

Announcements:
The Yeti – Don’t second guess yourself, dude, you can do it.  Even if you just want to do the last leg back to the BBQ joint, you should do it.
S2S – Get your butts to an S2S AO, you won’t be disappointed.

Prayers and Praises:
Prayers for Zima’s family
Prayer for Anchorman’s extended family
As I looked around the group, I could feel the call for the Unspoken requests – I hope we are all lifting the group on a daily basis.  We are a brotherhood and have each others back.  Thank you Anchorman for praying us out.

Thank you Beacon, for caving and letting me Q again. 🙂

NMM:
Worrying sucks.  When we worry, we are tearing ourselves apart.  It’s human nature to worry though, so how do we overcome it?  We need to find peace.  The Prince of Peace.
33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Much Love,
Polaroid

 

TClap |
3

Chasing Blue Zones

Leave a comment

Nine of the fine regulars of The Ballroom posted for YHC’s first time Q’ing at the AO’s new locale of PKMS.  The temp was mid-40s, but the breeze seemed to bring a chill that made a few spend just a half second wondering if they’d be better off hopping back in the car.  But the thought evaporated as the disclaimer was given, and then we were off…

We took a warm-up mosey around the parking lot, then to the very front of the school for warm-up COP.

  • Seal jacks x20 (IC)
  • Mountain Climbers x15 (IC)
  • Tunnel Touches x10 (IC)
  • Wind Mills x10 (IC)
  • Plank jacks x15 (IC)
  • Speed Skaters x10 (OYO)

The Thang

We then moseyed to the parking lot on the south side of the school where 4 cones were set up in a rectangle (about 15yards by 40 yards.  Pax were told to partner up, size not mattering.  We then engaged in 8 rounds “Catch Me If You Can”, which worked like this: Partner 1 did the stationary exercises, while partner 2 did the moving exercise on a path toward the next cone.  Once Partner 1 was done, he ran to catch Partner 2.  Once caught, they flapjacked.  The round was complete when both partners got all the way around all 4 cones.  In between each round, we talked about what Blue Zones are, and what people can learn from them.  See further down for more details.

Catch me if you can  rounds:

  1. 20 SSH and toy soldiers
  2. 20 LBCs and lunges
  3. 10 squats and power skips
  4. 10 merkins and butt kickers
  5. 10 crab cakes and high knees
  6. 3 burpees and karaoke (alternate left/right)
  7. 10 Imperial Walkers and bear crawls
  8. 10 Monkey Hummers and backwards jogs

To the wall for People’s Chair – one round of Jack Reachers, and a follow-up round of arms up, arms out.

Moseyed back near the shovel flag for some Mary

  • Flutters x15 (IC)
  • Hello Dollys x10 (IC)
  • Russian Twists x15 (IC)
  • LBCs x10 (IC)

6am – Time’s up.  Take a few steps to gather at COT.

Blue Zones
During the main part of the workout, I shared some information I had originally heard about a few years ago.  The cover of National Geographic, November 2005, highlighted their feature article on Blue Zones.  These Zones are 5 areas in the world where people statistically live the longest.  Researchers identified 9 lifestyle “principles” in these areas that, they claim, contributes to their long lifespans.  Small spoiler alert: all 3 F’s of F3 are in the list.

Before covering the principles, it’s important to remember that from the Christian perspective, God is in control of everything.  If we pursue any fountains of youth for the sake of trying to be in control and god-like, I believe that would be a case of doing good things for the wrong reasons.  My personal perspective is that God has blessed us with these bodies (healthy or not), and we should be good stewards of them, treating them like temples.  Most PAX probably already feel this way, but I deemed it worth mentioning, given how this topic has a very “self-help” feel to it.  Now, for the 9 principles (my comments follow the [ob] tag).  These items were taken from a QCTimes article.

  1. Move naturally – Get more physically active by walking in the community, do manual labor around the house and yard, and grow gardens. [ob] This is our 1st F in F3.  Many might say there is nothing natural about burpees. But I’d argue the calisthenic-style bootcamp workouts actually mimic natural movements, at least more-so than you’d see in a weight room.
  2. Know your purpose – People who know why they get up in the morning live up to seven years longer than those who don’t. [ob] For those of use that follow Jesus, our purpose should be a little easier to identify.  But not always. If you don’t know your purpose, it’s important you start looking!
  3. Down shift – To reverse inflammation related to every major age-related disease, find time each day to meditate, nap, pray or enjoy a happy hour. [ob] This even includes making efforts to reduce worry!
  4. 80 percent rule – It takes the stomach 20 minutes to tell the brain it is full, causing most people to accidentally overeat. Stop eating when 80 percent full. [ob] Not much more to say here, except that I can think of other areas of my life where 80% is all I really need.
  5. Plant Foods – Eat a mostly plant-based diet heavy on beans, nuts and green plants. This is consistent with U.S. Department of Agriculture recommendations. [ob] This one sounds really good to me, as long as BBQ is consider a plant food.  Seriously though, this is exactly what my doctor recommend to me after my last blood test results.
  6. Wine at 5 – For those who have a healthy relationship with alcohol, 1-2 glasses of wine daily can add years to a life, especially when combined with a healthy diet.
  7. Family first – Living in a thriving family is worth six extra years of life expectancy. [ob] Early morning F3 workouts can sometimes result in taking time away from family the evening before.  Workouts are important, but quality family time is critical.
  8. Belong – Recommit, reconnect or explore a faith-based community. No matter which faith, studies show that people who show up to their faith community four times a month live an extra four to 14 years. [ob] This is our 3rd F in F3.
  9. Right tribe – Friends have a long-term impact on well-being. Expand a social circle to include healthy-minded, supportive people. This could be the most powerful way to add years to a life. [ob] This is our 2nd F in F3. And I’m not at all surprised at their claim that this could be the most powerful way to extend life.  Just remember, you get out of it what you put into it.

 

TClap |
7