The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold, crisp and dry morning at Tectonic
Each man grabbed a saber (8lb, 5 foot by 1 1/4 PVC pipe filled with sand) out of YHC’s truck:
- Saber Jacks 20x’s IC
- TTT – 10x’s IC
- Mountain Climber Merkins – 15x’s IC
- DQ 10x’s IC
- Saber Raises 20x’s IC
The Thang: The goal of this workout is to improve your balance through various exercises.
- Mountain Climber Sprints with Sabers 3x’s (pax performed 4 count 10x’s Mt. climbers after completing the 10th Mt. C pax sprinted 40)
Mosey to Block Pile with Sabers and each pax grab a block.
Prior to beginning the balance exercises, YHC had the Pax test their balance.
Test = Balance on your non-dominant leg, with your eyes closed for as long as you can. Studies state that the average 20-year-old stands for 30+ seconds, average 55-year-old 8+ seconds.
- One leg squat 10x’s each leg OQ
- Incline Merkin One Leg Up 5x’s IC (on block)
- One leg reach down 5x’s each leg OQ
Dips One leg up 5x’s IC (on block)
One Leg Star Squat 3 sets each leg. (10 count IC)
Decline Merkin One Leg Up 5x’s each (on block)
- Get ups 5x’s
- Repeat above balancing exercises this time with block
- Saber Flutter Kicks 10x’s IC
- Mt. Climber WWII Sit Ups – 15x’s OQ
- Group Squat 30x’s OQ
Namerama: Major Dad, Woody, Defib, M&M, Hot Tub (BOM), Greenbags
Pledge and COT – Done
- Known updates on brother Picasso.
- Helping Stalker and Cannoli at veterans home
The illusion of a balanced life.
Life isn’t about trying to obtain the perfect balance. You will drive yourself and those around you crazy trying to chase a “balanced life”. It’s a unicorn.
You will not have 8 things to do and exactly 3 hours per day to give to your spouse, your kids, your business, your church, eating, studying, watching tv & F3.
The important thing is to recognize what “season” are you in. And just like our balance exercises taught us during the BC, it’s about counterbalancing. Sometimes you’re going to have more weight on one leg due to certain circumstances so you have to counterbalance with the rest of your body to make sure you don’t fall over.
Due to the season, you’re in, in your life, you might have to have more weight in your…
And that’s ok. Recognize that season and prioritize it and other things will fall into place to counterbalance you.
Moleskin: YHC’s third go around with this BC. PAX appreciated the Sabres and bump up to the block. The balance exercises seem to be a refreshing break and an eye opener for the PAX. Most of us don’t pay attention to the importance of balance as we get older. And more importantly, do exercises to improve and maintain it. Based on the overwhelmingly positive feedback I will introduce this BC to the PAX at Bedrock next week.
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