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:
- 20 SSH and toy soldiers
- 20 LBCs and lunges
- 10 squats and power skips
- 10 merkins and butt kickers
- 10 crab cakes and high knees
- 3 burpees and karaoke (alternate left/right)
- 10 Imperial Walkers and bear crawls
- 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.
- 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.
- 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!
- 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!
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
