WARM-UP: (YHC designed to be done in “isolation”, see NMS for contrast with “Jack Moses” and other thoughts for the day)
Circle up for SSH x 30 IC together, then directions given to hold plank for next exercise -> run 10 yards to perform exercise solo with care not to look at other Pax. Cycled through Imperial Walker, WMH, Arm Circles (forward and reverse), and Mountain Climbers.
THE THANG:
Pax given directions on Slack to bring an exercise to lead for 5-6 minutes for “The Ultimate Co-Q”.
Nubbin: 1 burpee, run up parking ramp and add 1 burpee at each level up to 7 at the top. Mosey down garage stopping for air squats and plank jacks. If my formula is correct that’s 28 burpees. *Muzungu, please check my math.
Muzungu: “slow sprint” to the deepest reaches of the parking garage. Air squats x 39. “Fast jog” back to entrance. Calf rises on the curb x a lot and until it hurt so good (in honor of Blistex of course). Circled up for side plank dips x 10, repeat other side. Couldn’t remember the name so checked with the M who informed me this is a Pilates move. I left the part out about staring deeply into our fellow Pax eyes. I also broke into laughter mid-shave this morning. When the M asked about it I played it off…then she says, “what did somebody fart?”. YHC: “how’d you know that”? M: “you’re boys”. *don’t worry, names were withheld to protect the innocent and no connection to the next Pax listed next in this workout chronicle* Of note, side plank dips are so intense that some Pax may drop arse.
Buffay: The Wolverine (14 count burpee x 10). Worst Merkin Ever Ever- crucible merkins, wide, regular, diamond x a lot. LBCs x a lot. A pattern was developing and the mumblechatter about mental toughness was fortunately towards the end of Buffay’s 6 minutes where he was promptly “cut off”.
Toast: Ranger merkins alternating with seal claps. A few other types of merkins thrown in including incline merkin, and at least one time overhead clap. We did a lot of merkins and I was “brought to my knees” during this one.
Nickelback: unfortunately on injured reserve but led a fitness test in the morning gloom. Pax partner up, 2 mins of AMRAP sit-ups (WWI-ish style). Switch. By his account, 55 passes the military test. Also noted, Nickelback performed an obscene amount of overhead and seal clappers throughout the morning in addition to getting some reading in. Harry S. Truman said, “not all readers are leaders, but all leaders are readers.” Sounds about right for Nickelback, our Northern Province founding father.
Counting this as MARY:
YHC: Cortes messaged that he couldn’t make it but asked me to lead Jack Jack Webb’s in his honor. I modified on the fly given how many merkins we already did and to fit with my theme about the importance of relationships and supporting one another. I called this the “Jack Moses” and with prompting from Nickelback I officially submitted this to be added to the F3 Exicon this morning. Will keep you poster about its acceptance. From my submission, “Developed on the fly in the Northern Province of Churham, the Jack Moses is a cousin to both the Jack Webb and Iron Hulk. Pax circle up for a plank jack and then stand to lock hands (please don’t hold hands) for air presses in 1:4 ratio. (May be used to point to leadership lessons from account of Moses’ arms becoming tired and those who came along side to hold them up). Or use at next 2nd F to look smooth as you belly up and order a “Jack Moses please. Shaken not stirred.”
COT:
Prayers for: Cortes and Milton families and M’s. Nickelback’s pulled hammy. Nubbin extended family. YHC and family as we traverse the 1 year and holidays with loss of my brother-in-law to suicide.
Bring your belts and backpacks to AOs across Churham this month to help our 150 homeless neighbors in need. Led by Soybean to support Urban Ministries of Durham. See Slack for details
2nd F on 11/14, 8 pm at casa de Nickelback for shovel flag building and beverages.
Mark your calendars for 1/5/18 for The Wolf. The Northern Province premier CSAUP beat down. More to come. TCLAPS to the Nubbins (M included) for t-shirt designs.
Motion by Buffay to add Ricky Bobby to Exicon.
NMS:
As the 1-year mark approached since my brother-in-law’s suicide I reflected on the importance of F3. This time last year, I missed a good 4 to 6 weeks of posts to be with family, often out of town. You may have heard about “the Harvard Study” popularized in pop psychology books and blogs. It is both fascinating and unprecedented in that it collected data on men over 75 years and found the quality of relationships was linked to lower mortality. Even more so than cholesterol levels and independent of socioeconomic status. A search of the Interweb will give you plenty of additional information. How are you investing in your most important relationships? There has been a lot written about social isolation as well which may be the most important public health concern of our time. Rivaling smoking and obesity as a health risk. It is most common in the elderly and among men. While many of the Pax in the Northern Province and across F3 are invigorated leaders, it is important to take care of ourselves so we can best provide for those in our circle of influence. Muzungu and Nubbin can check me on this one but an African Proverb goes something like this, “if you want to go quickly, go alone. If you want to go further, go together.” I am reminded of a quote modified a bit for F3-style, “Pain insists upon being attended to. The [Sky-Q] whispers to us in our pleasures, speaks in our consciences, but shouts in our pains. It is his megaphone to rouse a deaf world.” ― C.S. Lewis. Toast McQueen made an excellent point to keep eyes and ears open for those around us who may be Mascots and Sad Clowns especially as we approach the Holidays and consider how we can come alongside them to offer support in the way that F3 continues to do. Let’s EH some guys out there! When we face trials or setbacks, instead of asking “why”, how about “what”? Often our experiences, both positive and painful can be used in great ways. “The marvelous richness of human experience would lose something of rewarding joy if there were not limitations to overcome. The hilltop hour would not be so wonderful if there were not dark valleys to traverse”. ― Helen Keller