I was worried that we might have heat casualties as it was a balmy 24 degrees out, but luckily for us the wind chill brought it down to a much more pleasant 13.
F3 WELCOME & DISCLAIMER
Not a professional, know your limits, yada yada.
Gave my standard WOR for whenever FNGs or newish guys are in attendace. I informed the PAX that the Warm-o-rama would consist of 6 exercises, each of which would be a set of 10 burpees. However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.
Question 1: What is the mission of F3? Correctly answered by Anklet or Pops (it was early and I’m old): “To plant, grow, and serve small workout groups for the invigoration of male community leadership.” Reward: SSH x20
Questions 2-6: Name one of the 5 core principles of F3. All were correctly answered by various members of the group. Rewards: Daisy Pickers x15, Windmills x15, Imperial Walkers x15, Arm Circles Forward x10, Arm Circles Reverse x10.
Inspired by the outstanding Cordova AO at
Bert Turd Ferguson Park, this morning the PAX utilized the B.O.M.B.S framework with a different set of exercises.
Partner up. Perform following exercises until team total reaches amount stated below. Partner 1 performs the exercise while Partner 2 runs to the other side of the parking lot and back. Flapjack until complete, then move to next exercise.
T: Tony Hawk Burpees x50 (burpee with 360 degree spin during jump)
U: Upright Row (with coupons) x100
R: Ranger Merkins x150 (merkins with hands below ribcage)
D: Dan Taylors x200 (1 rep = 1 squat plus 1 lunge with each leg)
S: Smurf Jacks x250 (SSH in squat position)
Nolan Ryans x10 IC (each side)
Aww Yeahs x10 IC (each side)
Flutter Kicks x25 IC
1 Minute Plank
COUNT-OFF & NAME-O-RAMA
10 PAX: Anklet, Choker (Q), Grimace, Gus, Photoshop, Pops, Roomba, Sonic, Speedy, Tremor
CIRCLE OF TRUST/BOM:
When my 2.0 turned 13, we got her a smartphone. We had parental controls in place and her social media access was severely limited, but in retrospect it was still too early. Those devices have a way of turning users into zombies, and she was not immune to that effect. My M and I have talked over the last few months about revisiting that decision, but it’s hard to take something away once you’ve given it. She’s a great kid and very responsible, and we didn’t want to create an attitude problem. But with my 2.1’s 13th birthday approaching, we knew there would be an expectation that she would be getting one, too. So we decided to get ahead of the problem, bite the bullet, and dumbify the 2.0’s smartphone.
There was disappointment, but to my great relief there was no blowback or attitude problems. On the contrary, my within 2 days my M found that 2.0 was much more talkative on the rides home from school. Instead of silence and screen staring, there was unprompted discussion of her day. 2 days after that, 2.0 actually thanked me for the change, reporting that she felt happier and more connected.
If less time with a smartphone can have that effect, why am I spending so much time staring at my own phone? My challenge to the PAX was to put our phones down when we get home from work. Plug it in and forget about it, and plug yourself in to your family. You’ll be happier and so will they.
TAPs to Grimace and his M on their adoption not working out. God is good, and has a plan.
Dan Taylors and Smurf Jacks make running more not fun that it already is.
I’m coming for you, Nanner Flag.
QSource lunch today at Germantown Whole Foods, 11:30