AO: The Annex
QIC: Bootheel with Co-Q Slots
THE SCENE: 49 degrees and a little wet.
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can
Today’s workout will be brought to you by Linkin Park.
To make sure the PAX were not only awake but also mentally alert, we started off with a little listening exercise:
“Hit the Floor” (2:44) in a circle doing Hillbillies when the song says HIT THE FLOOR drop and do 10 Merkins then back up to Hillbillies, repeat until the song ends.
Windmills: x20 IC
Baby Arm Circles 10x IC each way
One of Linkin Park’s first hit songs was “Crawling”. The song is about the pain of a breakup. There was no breakup this morning, but there may have been a little pain.
“Crawling” (bear crawls) (3:31) Switch directions each time Chester Bennington screams “Crawling” (start with front bear crawl, then to the right, crawl bear, and finish moving to the left). Some of the PAX were unsure what to do when they reached curb or the grass….um keep going.
Hindenburg BLIMPS: BLIMP exercise with a mosey. Start by moseying to the far end of the parking lot and hold Al Gore until all in. Once all in do 5 Burpees, 10 Lunges, and 15 Imperial Walkers. Next, mosey back to the start and finish with 20 Merkins, 25 plank jacks, 30 Squats.
The next exercise was the #sorrynotsorry exercise of the morning to the tune of “No More Sorrow”
“No More Sorrow” (3:42) Squerkins x10 rotating with partner until song is over.
Catch Me If You Can: One partner does 25 Merkins while the other squat walks across Parking lot. Hold Al Gore until all in and then head back doing 20 BB sit-ups and lunge walking the way back.
Next is both one of my personal favorites and least favorites, I’ll let you decide which is which.
“Faint” (2:42) Burpees OYO until song is over.
ABC OYO, because Q has never done them IC before.
Pulsing Toe Touches x30 IC
Rosalita x30 IC
Pickle Pounders x 10 IC
COUNT-OFF & NAME-O-RAMA
8 PAX with 1 FNG “Farmer’s Daughter”
Bootheel, Slots, C-Lo, Orange Julius, Sleep Number, Choker, Village People, FNG Farmer’s Daughter
CIRCLE OF TRUST/BOM:
Linkin Park is probably my favorite band of all time. As a millennial I grew up listening to Chester Bennington scream at the top of his lungs. Like most LP fans I could say that the music helped me get through some difficult times when I was younger.
Chester Bennington was the lead singer of Linkin Park with 9 hit albums. He was a philanthropist. He was a husband, was the father of 6. He was a lot of things. Chester Bennington hung himself on July 20th. On the band’s last album some of the songs took on new meaning after Chester killed himself. Here are a few lines from the song “Heavy”
I don’t like my mind right now
Stacking up problems that are so unnecessary
Wish that I could slow things down
I wanna let go but there’s comfort in the panic
And I drive myself crazy
Thinking everything’s about me
Yeah, I drive myself crazy
‘Cause I can’t escape the gravity
I’m holding on
Why is everything so heavy?
So much more than I can carry
I keep dragging around what’s bringing me down
If I just let go, I’d be set free
Why is everything so heavy?
As a counselor I meet a lot of people dealing with depression. In men depression can be hard to identify some times. Here are a few symptoms of depression in men:
Feeling sad or “empty”
Feeling hopeless, irritable, anxious, or angry
Loss of interest in work, family, or once-pleasurable activities, including sex
Feeling very tired
Not being able to concentrate or remember details
Not being able to sleep, or sleeping too much
Overeating, or not wanting to eat at all
Thoughts of suicide, suicide attempts
Aches or pains, headaches, cramps, or digestive problems
Inability to meet the responsibilities of work, caring for family, or other important activities.
One of the things I like about F3 is that Fitness, Fellowship, and Faith are all buffers against depression. If you or anyone you know suffers from any of the symptoms of depression, check in with them. Our F3 Memphis brotherhood does not want a Chester Bennington on our hands.
MOLESKIN: Still getting better. Thanks to Slots for Co-Qing for me. After the last Q at the Morg I asked Phat Pat for some feedback on how the BC went. He offered some feedback that will help to make future Q’s better. Iron Sharpens Iron.
Battle for the Bluff starting in April. This will be a F3 Memphis wide challenge to see which AO can get the most PAX to post on the first BC at each AO for the month. Winner gets….something and bragging rights for the month. So show up! Also the BC’s on these days will be a Back to the Basics to help encourage more PAX to take on Q responsibilities. Great time for FNG’s to jump in, so get out there and EH.
Coffeeteria following BOM.