According to Jan/Feb 2019 issue of Men’s Health the formula for BEST YEAR EVER = Protein + Zen + Grit. A “Total-Body Tune-Up: Heart, Brain, Balls” also takes a cover spot. Haven’t read this periodical in almost a decade…primarily due to its decline in fitness value. But I was intrigued by the article about F3 and even convinced Milton to buy a copy when I ran into him at Food Lion (the grocery store not the Pax). So our inspiration (at least in part) for the first Northern Province post of the year.
Warm-up: Fellowship lap around parking lot, Michael Phelps x 10 IC, Good Mornings x 10 in slow cadence, Finkle Swings x 10 IC each leg, bounders x length of 3 parking spaces, “single leg jumps (like a layup) back, butt kickers down, carioca back, carioca down.
The Thang: Bear crawl sprints – Pax bear crawl YAO x 15 seconds, walk x 15, rinse and repeat for 3/4 length around parking lot. Grab speaker for some 90’s Pop on Pandora. Mosey to front of school. Alternating step ups on benches x 30 seconds, rest x 15, incline merkin x 30 seconds, rest 15, this is about the time Buffay turned up the volume as “Return of the Mack” queued up, step ups x 30, rest, derkin x 30, rest, step ups x 30. Box jump x 30 sec, rest 15, dip x 30 seconds, rinse and repeat x 3 rounds. 5 count burpee as Pax x 19. Mosey back to parking lot. Calf raises on the curb x 30 sec, rest 15, mountain climbers x 30 seconds, rest, calf raises, mtn climbers, calf raises, mtn climbers. Mosey to shovel flag. Circle up for 5 count burpees as Pax x 19.
Mary (as outlined on page 25 of this month’s Men’s Health): LBC x 19 IC, high slow flutter x 19 IC, low flutter x 19 IC, (forgot low and high scissors), heels to heaven x 19 up count, boat/canoe x 10 (Hillsborough style), plank jack (forearm plank) x 5 IC (abbreviated count given rough asphalt) all while Ice Ice Baby blasted in the gloom. PS – other tunes randomly appearing on the play list: You Get What You Give (New Radicals), Gonna Make You Sweat (C+C Music Factory), Jump Around (House of Pain), Good Vibrations (Marky Mark & The Funky Bunch), Two Princes (Spin Doctors).
COT: The Wolf, this Saturday! 1/5/19 7 to 9 AM. The Northern Province’s 1st CSAUP convergence. Meet at Duck-and-Weave AO (parking deck next to Weaver Street in Hillsborough. See slack for details, a YouTube video and to put your HC or SC on the Google doc. Also, “2019 1st Week Challenge” to workout in some form (at least 30 minutes) for the 1st 7 days. See Slack for doc posted by Buffay.
NMS: 1st Northern Province post of 2019 and you officially completed some exercises out of Men’s Health along with 10s of thousands of other men with goals to exercise more in the new year. I had mixed feelings about F3 making Men’s Health. But thought of the potential men who could be EH’d through it. After all, I was EH’d by the Dredd & OBT interview on the AOM podcast. As for MH, the rest of the magazine was true to recent reputation. Never could find the article about the “balls tune up”. Who are the guys in your circle of influence you can EH in the 1st quarter of 2019? Let’s grow the Northern Province in 2019! There will be a lot of people motivated to make resolutions this time of year. I replaced the classic resolution with the “one word” idea the past few years. This year it’s “communication”. How well am I communicating with my M, 2.0, others in my circle of influence? What does my body language, facial expressions, attitude and other nonverbal convey? How does it reflect my heart? As a wise man once said, “when you bump someone you see what spills out” or “out of the overflow of the heart, the mouth speaks”. If your 3rd F swings this way you may enjoy this reading plan.