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
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!
Fast 5 postponed
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
- Merrill Lynch
An Honor to Lead!