I am often internally torn between two forces. On one front – I am a pragmatist. I am obsessed with the pursuit of efficiency. So much so that I often enjoy the process of making myself more efficient more than I do whatever it is I’m supposed to be doing. However, contrary to that, I also exist as a hopeless romantic. I cry in most movies, almost all books. I actively seek out other humans, crave human relationships and am known to reflect fondly and nostalgically on the past.

These two parts of me are torn as I begin this, my 1 year anniversary week with F3. On one side – I want to look back at the friendships I’ve cultivated, the incredible men of this community, and the leaps and bounds I’ve made athletically. But at the same time I know there’s no concrete value in looking backward, and I should charge forward with newfound confidence, setting loftier goals than ever before.

These thoughts are on my mind as I sat to prep my first Q – a visit to my crew down in Southern Village. Trying to find a healthy balance between opposing forces.

EC: YHC, Zika, and Manafort got a nice 3 mile jaunt in before the ME – returned nice and sweaty to 18 smiley, much less sweaty faces. Here we go… 

It’s called a warm-up. We got warm.

SSH X 10

1 burpee

SSH x 15

2 burpees

SSH x 20

4 burpees

SSH x 25

8 burpees

SSH x 33 (just to hear the grumble as I shot past 30)

16 burpees

WMH x 10

Arm Circles x 10 each side

The Pursuit of Balance begins:

4 stops – each stop would hit an arms, legs, and core + a balance exercise, with a decent run in between to maintain heart rate. We began with a lap around the green, meeting at the SV parking lot.

Stop 1: Parking Lot

Merkins x 20

Calf Raises x 20

WWIIs x 20

Balance: Plank position – opposing leg and arm out – hold for 30, switch x 2

Hard lap around the parking lot – clockwise – head to Al’s burgers

Stop 2: Al’s Burgers

Dips x 20

Split Squats x 20

Flutter Kicks x 20

Balance: Stand on one leg, hold other knee in front of you, crunch down and clap beneath your leg – x 20

Hard run to parking garage behind Town Hall Grill

Stop 3: Parking Garage

Pull Ups x 10

Squats x 30

LBCs x 50

Balance: On one leg arms straight out, leg out behind you, overhead claps in this position x 10

Hard run from parking garage to the movie theatre

Stop 4: the Lumina

Dry docks x 20

People’s chair – 5 air presses down the line

Flutter Kicks x 30

Balance: BTW – hip smacks x 10

Hard lap around the green – back to where we started

Stop 5: back to the Green

Low on time, YHC decided to work a muscle that is often neglected in F3 – da booty

Bridge Position x hold for 30 seconds

Left Leg high bridge x 30 seconds

Right leg high bridge x 30 seconds

Left leg straight out, right leg pulses x 10

Right leg straight out, left leg pulses x 10

For the onlookers lucky enough to be out at 6:45 – 10 powerful 80s workout-video-style hip thrusts.

Bring it home with a balance move: airplane position, transition to knee up, clap under, back to airplane – 10 on each side.

A healthy balance of sweat, frustration, fun, and maybe a bit of nausea were achieved by all – great work today, fellas.

Announcements: September 29th – Super Cooper Rockin’ Run and Family Fun – a 5k, all for an awesome cause – let’s get F3 out in force.

Coco’s final Q will be at paradise on Thursday – let’s send him off right.

Eddie the Eagle – Success within SV by checking the listserv and responding when somebody asks about pickup basketball – has now headlocked two FNGs in with that one – keep it up!

Closing thoughts: F3 is about a lot of things, but I think at its core it’s dedicated to encouraging men in the community to get better. Whether that is athletically, emotionally, or spiritually it doesn’t really matter – the purpose is self-improvement. Today’s exercises were a way for me to work on something I struggle with – but to throw in some things that aren’t usually hit on in an F3 workout. That’s what balance is about. Find the weak spots in your life and bring them into equilibrium with your strengths. Recognize your contrasts and accept them as strengths instead of committing to one or the other.

I look forward to seeing you all the rest of the week – to furiously pursue our next goals. But I also plan to spend some time this week reflecting on what has been – to appreciate what this community has done for me.

Much love, SDR