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  • The Sedentary Life Vs The D.R.P. – PART TWO

    Quick link to PART ONE – http://f3nation.com/?p=156979

    PART TWO – The D.R.P.

    My father’s desire for a “miracle pill” really did not surprise me. We live in a world where technology creates so many things in terms of instant results and instant gratification. We are spoiled by technology – too much sometimes. We want what we want – and we want it now! We shouldn’t have to wait for anything we desire right? Too bad that technology doesn’t allow us to be “instantly” physically fit! Or is it?

    All of us know that healing does not take full effect upon ingestion of our first dose of any medicine. Our systems need to adjust to the introduction and our chemistry needs to find the balance needed for the medicine to take its maximum effect. For some that could mean days or even weeks to realize the full effect of whatever pill we are taking. The quest for an instant fix is a futile one and yet it is within that illusion that many still dwell. It is only when we are honest with ourselves and faithful in our daily dosage that the full and positive effects can be realized. It is only then that we can fully benefit from our medication. So is also true with our D.R.P.

    One dose of the D.R.P. is not enough to cure what ails us. Nor is two, three, four, etc. It is not a pill of convenience nor of comfort. It is a pill not unlike others we have ingested – in the beginning it is harsh! In the beginning it seems too large to swallow, or to bitter to taste, and so like a petulant child we put up a fight! We find reasons why we shouldn’t take it. We make excuses as to why we don’t need it and we either discard it or we shelve it out of sight. We put off taking it because it doesn’t show instant results and the thought of continuing to ingest it makes us shudder. It is that type of thinking that will surely expedite our membership acceptance into the Sedentary for Life Club. It is that type of thinking that will increase our chances for being in a skilled nursing facility one day.

    Please don’t feel I am writing that our D.R.P. is a way around all of the inevitability of our aging. I am not proposing it to be a new found “fountain of youth”! What I am writing is along the line of that old saying “an apple a day keeps the doctor away”. We control what we can – our bodies will control the rest. We take our D.R.P. as preventative medicine – not as a miracle healing drug. We take our D.R.P. to keep our bodies and minds strong. Strong to fight the battles of aging and the eventual breakdown that will surely come to us all. We take our D.R.P. because we want to live a longer, stronger, healthier life for as long as we possibly can. The more we take the pill the more we will get adjusted to its ingestion. That does not mean it won’t still taste bitter, or get stuck in our throats on some days. It does not mean we will all have a dramatic restoration to our glory days of high metabolism with a side of Spartan-like chiseled features. What it means is this – we are giving our bodies and minds a better chance. We are giving them the chance to be FIT TO FIGHT! We take the D.R.P. so we can take the fight to the enemy without fear or excuse.

    Our fight ultimately will be lost. Yes we all know this to be true but that is not a good excuse to skip our D.R.P. My father never took a D.R.P. and in that inaction probably expedited his demise. I wonder what he would change now if he could? His mind is so far gone that he can’t even remember much about the last 30-40 years. I would bet though that he would make some changes if he could!

    F3 Brothers – don’t let this be you! Do yourselves a favor – if you haven’t already. First take a look at the people in your life – family, friends, etc. Ask yourselves what they mean to you and how they would adjust to your not being in their lives. Second take a look at yourself in the mirror and in your mind – ask yourself – AM I FIT TO FIGHT? Lastly imagine yourself not being around or being confined to a place such as my father for the remainder of your life and then ask yourself this – Would you be willing to trade all the days from that point backwards just for the opportunity to get FIT TO FIGHT? I THINK YOU ALREADY KNOW THE ANSWER! Take the pill. Take that oft bitter, oversized horse pill and make yourself swallow. As often as you can and even double your dosage. Its no miracle cure, its no fountain of youth. Its a tool to help you get and stay FIT TO FIGHT.

    Your choice with no excuses – THE SEDENTARY LIFE VS THE D.R.P!

    AYE!

  • The Sedentary Life Vs. The D.R.P.

    For all of my F3 brethren. It is a little long but has been on my mind for a while now so please bear with it. I hope it brings you some good reasoning for what we do together!

    PART ONE – THE SEDENTARY LIFE

    Today I made my one of my routine visits to the Veterans Victory House in Walterboro, South Carolina. I have been making the trip 1-2 times per week for the last three months. When asked about the reason for my visits I usually state it is due to an incident that occurred in the later half of 2014. Truth be told it is because of a path that was taken starting in mid 1967. A path that was embarked upon shortly after my birth. This was the time when my father retired from the United States Army.

    My father like many others joined the military and had a career of service. He worked hard and did whatever his service required of him – including staying “fit to fight”. He was never in a combat role but he still stayed fit – because it was required. My father was never one that was physically active prior to serving save his time as a Western Union telegram messenger! He was not interested in sports of any kind not even as a neighborhood kid playing with others. Therefore the Army kept him physically fit for twenty plus years. Sure he smoked – about a half pack a day, and even indulged in the social beers of western Europe but he stayed pretty fit overall. He did his p.t. and passed all of his physical tests. This came to pretty much an abrupt halt the summer of ’67.

    Once my father retired from active duty he began a journey on the sedentary life. As he transitioned into civilian life he was no longer required to participate in the routine fitness workouts and physical fitness tests. He worked his job, came home, ate dinner, watched a little television, and played his music. His only hobby was buying old record albums to add to his collection, and then make recordings to cassette tapes. He would sit in his studio for hours upon hours playing, listening, and recording his music. On occasion he would take the family on bike rides! He and mom had a 10- speed tandem bike and we would go for an hour long ride sometimes with all of us in line behind them on our bikes. Like a bad prequel to a National Lampoon’s Vacation movie! So he would do that once or twice a month in the summer only and that was the extent of getting his heart rate above 65 bpm. And so it would go for the next 40 years of his life.

    The biggest stride my father took towards improving to a healthy lifestyle during this time was to quit smoking. Cold stop. Something most people cant seem to do these days. He stopped one day and never picked up another cigarette again. What he did pick up was 50 pounds of fat from overeating. He compensated for the craving with food and combined with the lack of exercise went from a 34 waist to close to a 50. Not a good combination either for a man with a family history of heart disease – his father died of a heart attack when my dad was only 17. So here is the outcome of that lifestyle. 1994 diagnosed chronic high blood pressure. 1996 diagnosed med. dependent high cholesterol. 2002 diagnosed major arterial blockage in heart and triple by-pass performed. 2002 – major carotid artery blockage detected and repaired with endarterectomy and stent placement. 2005 diagnosed as insulin dependent diabetic. This has been the way of life for his last 20 plus years. Then in the last part of summer in 2014 I received a phone call from my mother asking advice about a prescribed drug my father was currently taking. They had seen one of those bad drug commercials about that particular drug and wanted to know if I thought that he should stop taking it due to the mentioned risks. My reply was simply this – keep taking the pill and call your doctor for a consult about your concerns. That fell on deaf ears and my father decided he would stop taking his pills and the end result was not a pleasant one. Within a month my father had experienced several T.I.A.s (transient ischemic attacks) which are also called mini-strokes or strokes in evolution. These gradually build up and worsen until a full blown stroke is inevitable. In my father’s case he did not speak to anyone about the T.I.A.s so we had no warning. When he finally had the full blown stroke my mother was clueless to what was going on and waited until the next day to get help. It was too late.

    Once my father was at the hospital and all the tests were completed the verdict was in – a full blown stroke on his previously repaired right side carotid artery. He was completely paralyzed on his left side. Decades of sedentary living had come to fruition. As I sat with my father listening to the doctors diagnoses I knew what was coming next. My father barely let the doctor finish and he asked “is there some sort of pill I can take to correct this?”. I nearly lost it. My father’s new home would be a skilled nursing facility.

    Now each time I visit my father at V.V.H. I sit and wonder how differently it could have been. I wonder how his life might have been different today if he had not lived a sedentary life. Would we be out playing a round or two of golf right now? Maybe some tennis? Or maybe we would be at the beach, swimming and drinking a beer. Instead I am visiting him as often as I can and helping to feed him dinner or engaging him in conversation to help trigger some memories. Who can say for sure but what I am certain about is this – my father should not have been waiting until the eleventh hour to reach for a non-existent “miracle pill”. My father should have had the foresight to embrace the pain and the suck. He should have sought out and embraced the D.R.P.

    PART TWO – The D.R.P. quick link – http://f3nation.com/?p=157125

  • 4 x 100

    4 strong this morning, on a beautiful NOLA day.  A lot of men with other commitments, so Rev and YHC split the Q.  We definitely need more Qs.  If you have come to a couple of workouts, you are ready.  Let Yankee know that you would like to Q and he will work you into the “schedule.”

    The Thang

    Rev on Q

    • Mosey to NOMA
    • Warm-up COP: SSH IC x 25; Low Slow Squats IC x 15; Knee slaps IC  x15; Merkins IC x 10;
    • Mosey to the new stairs Rev found at that side of NOMA
    • What started as 11s, but ended as approximately 5.5s: Run 11s on the stairs on the side of NOMA.  Start with 10 burpees at the top and 1 squat at the bottom.  Rev called it off after 5 burpees at the top and 6 squats.  People’s chair as we waited for the six.  (Total of 45 burpees – remember that for later)
    • Mosey for about an 1/8 of a mile
    • Jack Webb Tribute to RY. Start with 1 Merkin and 1 air press…workup to 10 merkins and 10 air presses.  #MumbleChatter – Rev assured Maverick and Bubba that these are very easy.  YHC made sure to let them know he was lying and these things suck…really suck.
    • Mosey to outdoor gym
    • 4 Stations: Pike Sit Ups x 20, Lateral hops, Dips, Pull-ups/dead hang.  Pike sit ups were the count.  1 Rotation.

    Hawg on the Q.

    • Mosey to the teeny soccer field.
    • Ark Loader: To Midfield and back (about 70 yards total) – Bear Crawl, Crab Walk.  To Penalty Box and back (about 30 yards total) – Duck walk, Frog, Crawl Bear, Walk Crab  #MumbleChatter – A ref, presumably for a teeny soccer game later, thought it was important to tell us how strange we looked during our Crawl Bear.  Good thing this guy has never seen us do Wife Pleasers or Teabaggins.
    • Mosey to a tree in the middle of the disc golf course
    • Each man runs to 1 of 4 disc golf holes and does the number of burpees listed on the sign (5, 8, 9, or 10). After completing the burpees run back to the tree and start doing LBCs until the six.  Finished when each man has completed all 4 holes. (Total of 32 bupees – brings count to 77)
    • Mosey back to the great lawn stopping to do three sets of burpees along the way. Sets of 8, 8, and 7.  (Total of 23 burpees – brings count to 100)
    • Low plank for a 15 count and sprint to the flag.

     Moleskin

    This workout was low on numbers but big on pain.  11s are definitely tough when burpees are involved.  This was a lesson that I learned at the hands of Gandolf during the kick off in October, but something YHC needed to be reminded of today by Rev.  YHC got excited about the number of burpees in the first half of the workout and decided the PAX would appreciate getting to 100.  Great coffeeteria afterwards with Mav and Bubba.

    Shout Out

    Congratulations to Bubba as he and his M prepare for the arrival of Bubba 4.0 in April.  April is a great month for birthdays (crawfish boil every year).  Prayers for Maverick as he haa big week coming up this week.

    Announcements

    • Monday – 5:30 @ RockCity (Pontiff by the track)
    • Wednesday – 5:30 @ The Birdcage (Audubon by the Magazine Entrance)
    • Friday – 5:30 @ Wolfpack Mountain (Audobon by the St. Charles Fountain)
    • Saturday – 7:00 @ City Park (Peristyle) and Hogs for the Cause. Come out and support Tito’s team Fleur De Que.  http://www.hogsforthecause.org/

  • Who knew there were pull up bars back there?!

    Pre-Thang

    7 men circle up around the flag, minus our usual Roots to guide us to Wolfpack Mountain.YHC filled in to Q, hopefully not to the disappointment of the PAX.

    The Thang

    Mosey to the Loyola West rd parking garage.
    COP outside staircase
    SSH x 25
    Imperial Walkers x 20
    Merkins x 12
    LSS x 15

    Run (not jog) up staircase, to the roof.
    Jog to recover down 2 floors
    Tricep Pushups x 8
    Jog down 2 floors
    Mountain Climbers x 20
    Jog to pull up bars

    Pair up by the bars. Each pair is assigned one of the following. Do as many of your assignment until the box jump pair finishes 20 box jumps. Rotate until every group has done every exercise.

    Flutter kicks
    Pull ups/ Dead hangs
    Dips
    Box Jumps

    Mosey Back to West rd garage

    Indian run up to roof

    a few minutes of mary
    LBC x 15
    Freddie Mercury x 20
    Hello Dolly x 12

    Run (don’t jog) down Stairs

    Mosey back to the flag
    Plank-o-rama

    COT

    Moleskine:

    YHC totally called that Hawg was gonna pull in hot as we started.

    TClaps to Hawg for pointing out how ridiculous MrAwesome and I sounded stomping our feet to stop on the Indian Run.

    YHC saw Tito get above the bar at least a few times. Seeing a big, tall dude get above a pull up bar is one of the most impressive things you can see. TClaps.

    Announcements:

    Tito is part of Hogs for the Cause, happening next weekend at City Park. He is part of a team competing in the fundraising, so make sure to buy your tickets from him, or his team, Florida Cue (sp?). More info to come, or on the website.

    Tomorrow morning, Hawg and YHC share the Q. 7am at City Park

    Monday, back at Pontiff Park @ 5:30am. Hawg has the Q

    Wednesday, the Birdcage, Audubon Park Magazine st. side. 5:30am. Q?

  • Here come the vikings

    Pre-Thang

    YHC shows with a face full of weird beard, due to a fundraiser gone extremely right. The PAX is much more gracious than expected as to the monstrosity on my face.

    The Thang

    Mosey toward storyland, dodge it to the right.

    COP
    SSH x 25
    High kicks x 15
    Merkins x 15
    LSS x 15

    Mosey to baseball field
    Stop at each base, round the bases 3 times.
    Diamond pushups x 10 @ 1st base
    Russian twists x 20 @ 2nd
    Squats x 30 @ 3rd
    Lbcs x 40 @ home

    Mosey to the football field
    The Viking
    Run (don’t jog) to the 5th marker, 50 punches in horse stance
    Run back
    Run to 4th marker, 40 punches
    Run back
    Continue down to 10

    Mosey to track- try not to pay much attention to the clipboard, he doesn’t care about anyone out there.
    Dirty mc deuce
    Mountain climber x 12
    Lbc x 12
    1 lap around track

    Push up x 12
    Side hip raise x 12
    1 lap around track

    Hip thrust x 12
    Side hip raise x 12
    1 lap around track

    Sumo squat x 12
    Russian twist x 12
    1 lap around track

    Mosey to the Great lawn
    Shoulder roll + 5 jump lunges
    Repeat, 3 times on each shoulder

    Sprint back to the flag

    COT
    Shout out of gratitude, we have a lot to be thankful for.

  • Lots o’ NOLA Kotters

    Pre-Thang:  Lots of surprise Kotters this AM.  Welcome back, welcome back, weeeelllllcoooome back!

    Blue Dog, All Practice, Steel Magnolia and Tito all came back to us in the gloom.  Very excited to see all the Kotters.  You were missed!   We had a PAX of 9 for this humid but beautiful morning.

    The Thang:

    Our final total was:  1.99 mile mosey / 165 Merks/Squats/Peter parkers

    A quick mosey over to Oak Alley of lights.  A quick COP in case we get any more Kotters.  Blue Dog commented that he missed that row of lights

    COP 1 – SSH, Imperial Walkers, Plank Jacks, and Lunges x 20

    From the first light – Bear Crawl, second light Boo Boo Bear Crawl right then left, Duck walks in honor of Sweeper, and to finish Crab Crawl to last light

    Start journey to the track – mosey a little then we started the Super 21.  Which we weren’t able to finish due to time constraints.

    First stop – 21 Merkins, Peter Parkers, and Squats

    Mosey for 1/8 to 1/4 mile

    Second stop – 20 and 19 (Merks, PPs, and Squats)

    Mosey for 1/8 to 1/4 mile

    Third stop –  18 and 17 (Merks, PPs, and Squats)

    Mosey for 1/8 to 1/4 mile

    Fourth Stop 16  (Merks, PPs, and Squats)

    Run at your own pace to the benchs at the St Charles entrance to the park (1/2 mi)  Plank and wait.

    Dips x 20, Left leg squats x 10, Right leg squats x 10

    Mosey 1/4 mile

    15 and 14 (Merks, PPs, and Squats)

    Mosey 1/4 mile

    13 and 12  (Merks, PPs, and Squats)

    Indian Run for a full rotation – 1 sprint per guy then a jail break to the flag because time was catching up to us.  YHC almost caught up to Blue Dog and Roots in a sneaky sprint but I as soon as I passed them, they hit the gas.  Almost guys!

    My goal was at least two hundred of the Merks, Peter Parkers and Squats but we missed the mark.  Next time!  This time each of you did 165 Merks, Peter Parkers and Squats.  That is actually pretty impressive!  Congrats!

    Announcements:

    Friday with Rev at St Charles entrance to Audubon/Wolfpack 530 AM

    Saturday with ?  (I can’t Q need someone quick) 7AM  City Park

    Monday with Hawgcycle 530AM at Pontiff

    Wednesday with Reluctant Yankee at the Birdcage (last chance for me to Q for awhile)

    Tentative plan for  some F2 fellowship next Thursday evening to watch some March Madness and see if your bracket is busted!

    Shout out:

    Praying for some friends dealing with cancer.

     

     

     

  • Stanky Rock

    5 strong this morning, including our first FNG to #RockCity in many moons.  Thanks to Yankee for reminding YHC about the disclaimer as we headed out into the gloom.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Outhouse. (Another unintentional post warm-up rest period as we wait for Yankee to find the perfect rock.)
    • 3 sets of People’s Chair con roca in your lap. Roughly 45 seconds each.  40 toe raises IC between each set:  Regular, feet out, pigeon-toe.
    • It was during the calf raises where Roots began to ponder, out loud mind you, if the stanky smell was his breath reflecting off of the rock or the rock itself. He decided it was the rock itself; however, I doubt the rest of us were very convinced of that conclusion.
    • Mosey over the Hill to the jogging path on the other side.
    • Indian Rock Run: Pax in a line carrying rock Cusak style.  Man at back of the line, runs to the front of the line carrying the rock anyway he wants.  This continued for about an 1/8 of a mile.
    • Bleachers: Right Leg Step up IC x 16, Decline Merkin IC x 8, Left Leg Step up IC x 16, Incline Merkin IC x 8…repeat decreasing Step up reps by 4 and Merkin reps by 2 each time for a total of 4 sets.
    • Mosey to the Bird Sanctuary
    • A minute and a half of Mary: LBT IC x 50; Crunchy Frog IC x 15
    • Mosey to the flag
    • Fence Chunkers x 16 (that’s a very rough estimate)
    • Mosey back to the Rock Pile. (Hopefully Yankee remembers where he dropped his rock this time. He obviously did not last time.)
    • Horse to stables back to the Flag.

    Moleskin

    On my way to the workout, YHC EH’d Ëcks as he was out jogging.  Yankee is trying to take credit by insinuating that Ëcks was jogging to the workout because he had already EH’d him.  I propose we change his name from Reluctant Yankee to No-good, dirty, lyin’, FNG-stealing Yankee.  It’s a thought.  It is great to actually have someone else from Metairie coming to the Metairie workout.  I am looking at you Chard and Channel Mullet.  T-claps to the Pax as we did a lot of mosying with the rocks today.  I think the Cusak Run was a hit.  That will have to be revisited.  T-claps to Mr. Awesome and Yank for their pace back to the flag.  YHC tried to catch Yankee but I didn’t come close.

    Shout Out

    We gave thanks for our health and the opportunity to come out and get stronger physically, mentally, emotionally, and spiritually.  We prayed for those facing cancer and for their families.  God give them the strength to defeat this horrible disease.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ NGDLFNGSY
    • Friday – 5:30 @ Wolfpack Mountain – Ninja on the Q.
    • Saturday – 7:00 @ City Park

  • Rain, No Mud…

    PRE THANG: ANOTHER RAINY MORNING IN THE GLOOM WITH EARLY #MUMBLECHATTER FROM CHAKA KHAN ABOUT THE #FARTSACK…. HE MADE IT AND WILL NEVER LET YHC OR THE PAX FORGET IT.

    THE THANG:

    MOSEY UP THE AVENUE DODGING HUGE PUDDLES AND ULTIMATELY A TEXTING DRIVER THAT ALMOST TOOK OUT ALL SIX OF US. WARMUP COP IN THE OUT DOOR HALLWAY JUST BEYOND TD JESUS: SSH X 50, LBC X 52, MERKINS X 21 ALL IC

    MOSEY TO DC QUAD BENCHES

    IN-MERKINS X 12, RUSSIAN TWIST X 15, DERKINS X 10, SIT UPS W/ FEET ON BENCH X 10(MORE LIKE CHINESE WATER TORTURE), DIPS X 10 ALL IC

    MOSEY TO WOLFPACK MOUNTAIN FOR THE BIG MIC(K):  LINE UP SINGLE FILE AND PLANK UP ON FIRST INCLINE.  DO FIVE  MERKINS ON LAST MAN’S COUNT AND PLANK UP, THEN LAST MAN BEAR(INDIAN) CRAWLS TO FRONT  OF LINE.  REPEAT UNTIL ALL PAX HAVE CRAWLED TO THE FRONT. X 2

    MOSEY TO THE TOP AND MOSEY BACK DOWN W/ STOPS AT EACH END FOR 10 MERKINS AT THE CHURCH SIDE AND 25 LBCS AT THE CAMPUS SIDE OYO, ALL THE WAY DOWN.  PLANK UP AT THE BIKE RACKS.

    MOSEY TO THE FLAG AREA FOR LOW SLOW DIPS X 10 IC AND FINISH UP WITH A 1 ½ MINUTE PLANK.

    COT W/ SHOUT OUT BY YHC

    TCLAPS TO THE PAX FOR SUCKING IT UP AND EMBRACING THE MORNING WE WERE GIVEN TO WORK WITH.  RAINY DAYS ARE FUN!

    STORYLAND @ 07:00 SATURDAY W/ REV AND RY

    ROCK CITY @ 05:30 MONDAY W/ HAWG

    BIRDCAGE @ 05:30 WEDNESDAY W/ ______________

    WOLFPACK MTN. @ 05:30 FRIDAY W/ NEED A Q

    COME TO THE BIRDCAGE ON SUNDAY 3/15 TO HANG WITH SOME OF US AFTER THE SHAMROCKIN RUN TO WATCH THE KENYANS RACE AT 11:00 AND DRINK GREEN BEER. FLOW TRIBE AND COWBOY MOUTH WILL BE PLAYING.  MUSIC IS FREE, JUST LIKE OUR WORKOUTS!  FOOD AND BEER IS ONLY $5 FOR NON-RACE PARTICIPANTS. RY WILL PLANT THE #SHOVELFLAG.  LOOK FOR US AFTER WE FINISH AROUND 9:45ISH…

    GOOD TIMES!

    ROOTS

  • Wet Miles

    #Tclaps to the six who braved the rain, or YHC says, enjoyed the rain, this morning. YHC had a plan for the opposite end of the levy this morning…there was a lot of moseying. #Tclaps to Cotton for staying with PAX.

    the Thang

    Mosey to the Bandstand. First COP out of the rain on the bandstand.

    SSH x25
    Imperial Walkers x25
    Squats x20
    Peter Parkers x10
    ‘Mericans x10
    Parker Peters x10
    10 over and back wall jumps on the band stand and back out to the rain

    Mosey across Magazine for MOM
    but first, a #SuddenChange and a log roll to the tree to circle up (embrace the wet)

    LBC x25
    Mountain Climbers x25
    Luganis (piked crunches) x15
    Hip Raises x15 each side (thanks for these killers Rev)

    Mosey toward the Levy #SuddenChange

    Partner up at the levy for buddy carries up then 25 calf raises with the buddy on top and wheel barrow down then switch.

    #Tclaps to Cotton for making a joke here that YHC didn’t get until after lunch…

    Cotton is soft.

    Sprint up and back down then 10 burpees before the long Mosey back toward the flag
    20 yards or lunges, 8 or so yards of backwards lunges

    Partner up at the pullup bars, burpees got the time
    burpees, mountain climbers, pull ups,

    Finish with a 30 count (thanks to the tomatoes’ coach for the count from distance) in the plank.

    Shout Out
    Reveille and YHC had a successful charity banquet last night.
    Prayers for Channel Mullett’s dad, YHC’s dad (back surgery) and Rev’s father-in-law.

    Announcements

    Friday with Roots at Wolfpack Mountain
    Saturday with Rev at the Mothership (City Park by the Great Lawn)
    Monday with Hawgcycle at Rock Cityn (Pontiff Playground)

  • Dance Like a Fly, Bite Like a Mosquito

    YHC was the first person in my junior high to defeat Mike Tyson in the NES version of Mike Tyson’s Punchout.  This was before we learned about the cheat code that would take you straight to him, or Buster Douglas did it in real life.  That was definitely the biggest accomplishment of my life at the time, and may still rank number one.  We worked out with Tyson today at #RockCity.  We did not go a full “Ten Rounds with Tyson” like the name of the F3 workout supposes.  Today we only did three rounds, but that counts as a full match in the Nintendo version.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field. (Selecting the rock has become the most difficult part of the workout for Yankee.)
    • Rock COP: Squat Press IC x 12; Back Rows IC x 12; Curls IC x 12; Toe Raises IC x 40 (The Pax particularly enjoyed that one); Shoulder Shrugs IC x 20; Dead-lift IC x 10;
    • Mosey to the Hill
    • Hill “Sprints”: Run con roca as fast as you can over the hill and to the fence on the other side.  That’s one.  Run back con roca.  That’s two.  Go to 10.
    • Mosey over the hill and onto the Soccer/Baseball/Pee-wee Football field.
    • 6 MOM: LBC IC x 50; LBT x 50; Flutter Kicks IC x 40; Russian Twist IC x 25; Mosey to the sideline
    • Three Rounds with Kid Dynamite – Rocks are placed at midfield. One round consists of running from the end line to midfield and doing said number of reps of said exercise with your rock.  Then run sin roca to the opposite end line for 10 burpees.  Run back to mid-field for more reps of said exercise with your rock.  Finish by sprinting back to the start sin roca.
      • Round 1: 15 Shoulder Presses
      • Round 2: 10 Rows
      • Round 3: 10 Curls
    • Mosey back to the Rock Pile. (Hopefully Yankee remember where he dropped his rock.)
    • Horse to stables back to the Flag.

    Moleskin

    Great workout today.  YHC was very excited to see 7 strong this morning.  T-claps to Roots for squeezing a Metry workout into his new schedule.  He was certainly digging deep and pushing us during the workout.  Good to have you there brother.  T-claps to Mr. Awesome and Rev for pushing the pace today.  It’s also always good to see Tundra on a Monday.  We will miss him come July.

    Shout Out

    We gave thanks for our health and the opportunity to come out and get stronger.  We lifted up those that are not as fortunate right now, specifically Channel Mullet’s dad and Lo Pair.  We prayed for their recovery and God’s comfort and strength through the process.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Mr. Awesome
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ City Park
    • Sunday – Shamrockin Run http://shamrockinrun.com/register Online registration closes 3/10.