Happy Birthday Sis!

AO: Boneyard

When: 01/20/2025

QIC: Busboy

PAX (11): Busboy, Dark Side, Dinghy, FannyPack, Floater, Half-Dozen, Liquor, Riff, Shrimp, Speedo

Preamble:

F3 is a peer-led workout group, open to all men.  Held outdoors early in the morning, rain or shine or freezing-cold.  The leader makes workout recommendations, you’re encouraged to challenge yourself, but its not a competition.  You’re only competing against your best.  Modify as needed.  But don’t sue me, don’t sue the park, don’t sue F3.

Warm-O-Rama:

  • 15 Side straddle hop (jumping jacks)
  • 10 Windmills
  • 10 Weed pickers
  • 10 Side straddle hop
  • World’s Greatest Stretch
  • Michael Phelp’s stretches

The Thang:

11 HIMs (high impact men) came out in 5 degree weather and showed support for my sister and her family on her birthday.  Her family has had it rough with their beautiful new born twins.  Baby A is doing great.  Baby B has gone through 2 surgeries in a 3-week time period and will have another one in 3-6 months.  We put in some work in honor of their challenges to show they’re prayed for and heavy on our hearts.

Setup: Its a .5 mile from one side of the park to the other.  We started at the tennis court parking lot and ran to and around the Activity Center then back for a full mile.  Made 4 stops along the way and performed 4 exercises at each stop.  We modified where we needed by reducing an exercise by 1 at each stop.

Round 1 – Modified Merkin Mile with 4 stops and exercises at each stop.

  • Merkins (push ups) – 22 reps
  • Carolina Dry Docks – 22 reps
  • Shoulder Taps – 22 reps
  • Ranger Merkins – 22 reps

22 reps each exercise for my sister, who turns 22 today.

1 mile for Baby A.

We also stopped by the Veterans Memorial and did 10 Burpees in honor of their service.

________

Round 2 – Modified Core Mile with 4 stops and exercises at each stop.

  • Big Boys (situps) – 24 reps
  • American Hammers – 24 reps
  • LBC’s (crunches) – 24 reps
  • V-Ups (crunches + leg lifts) 24

24 reps for my brother-in-law whose 24.

1 mile + 2 sets of burpees for Baby B (10 burpees for surgery 1, another 10 for surgery 2).

We stopped the Veteran’s Memorial for another round of 10 Burpees but I wanted this to be for all public servants we know (nurses, teachers, doctors, police officers, firemen).

COT:

  • Prayers for Fannypack and the challenges of fatherhood.  Even after years of parenting, we’re all still learning how to show up to our kids.
  • Many thanks for the prayers offered for my sister and her family.  Those prayers are felt.  The support is felt even greater.
  • I wanted to mention this but forgot to, but many prayers up to FuzzyDice and the challenges him and his family face with their daughter’s health.

Naked-Man Moleskin:

Public service is a big part of my family’s history.  My great-grandfather immigrated into the US from Eastern Europe and joined the Army, fighting in WWI.  My grandfather ran bombing missions into Germany during WWII.  My aunt and uncle were in Desert Storm.  My dad was a an elected public servant for my hometown for 10 years.  I was in the National Guard for 4 years.  My sister is a pediatric nurse.  My brother-in-law is a correctional officer pursuing a career in law enforcement.  Our burpees at the Vet’s Memorial was meant to honor all those who served as well as the public servants we know in our life (teachers, police officers, fireman, service men and women).

Our format this morning was a reflection of an Army PT test, which, in the past, they used to test on push ups, sit ups (in 2-minutes) and your 2-mile run time.

Thank you for joining me this morning.

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