- \n
- 2 burpees<\/li>\n
- SSH<\/li>\n
- Large Arm Swirlies<\/li>\n
- Y Flies<\/li>\n
- Lunge Stretch w\/ Opposite Arm Reach to Sky ea. side<\/li>\n
- Slow Mike Tyson Rock to Upward Dog and Hold<\/li>\n
- 45 seconds of \u201cWarm up that tight (enter body appendage\/joint name here)\u201d – e.g. perform movement\/stretch of your choice OYO.<\/li>\n
- Slow mosey to\u2026<\/li>\n<\/ul>\n
<\/p>\n
THE THANG<\/strong><\/p>\n
\u00a0<\/strong><\/p>\n
Ring of Fire<\/strong><\/p>\n
PAX divided themselves amongst four stations around the traffic square by the pool deck. Each station had four exercises ascribed on a wienke. TABATA<\/strong>: The PAX performed the first exercise on the wienke for 1 minute. At completion, there was a 50 sec \u201crest\u201d timer which afforded the PAX time to bear crawl or gorilla walk to the next station in the circuit and rest with whatever time was left on the clock (usually was not much). Repeato until 4 laps were completed. The exercise progressed to the next one numbered on the wienke as the PAX started a new lap.<\/p>\n
The layout is depicted in the below image:<\/p>\n
- \n
- Exercises are listed at each corner and numbered to correspond to the lap number.<\/li>\n
- The arrows show the direction of flow (CCW) and the mode of transportation used to travel to the next station during the rest timer.<\/li>\n<\/ul>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/02\/bb-02.17.2022-300x160.jpg\")
<\/p>\nOnce 4 laps were complete, we moseyed back to start for Mary.<\/p>\n
<\/p>\n
Mary<\/strong><\/p>\n
- \n
- Plank (Hold plank and transition to new position on Q\u2019s call)\n
- \n
- \u00a0High<\/li>\n
- Low<\/li>\n
- Pickle Pounders<\/li>\n
- High<\/li>\n<\/ul>\n<\/li>\n
- Ring of fire Merkins \u2013 5ct.<\/li>\n
- Hold Plank until time.<\/li>\n<\/ul>\n
<\/p>\n
TIME<\/strong><\/p>\n
COT<\/strong><\/p>\n
I shared some song lyrics with the PAX that have persisted in my mind the past few weeks. I came to know of this song through #Shakespeare from #F3Austin TX. I have never met him, but he is a co-founder of the organization American Ruck (formerly known as the Gloom Foundry) that is loosely associated with F3. He recently posted a reflection on this song, and I checked it out. It\u2019s called \u201cStupid Deep\u201d, originally written and performed by Jon Bellion (the version that I have enjoyed is a cover by Switchfoot). I recommend that the PAX reading this go give one of those versions a listen, but here are the lyrics I read in COT:<\/p>\n
<\/p>\n
\u201cWhat if who I hoped to be was always me?
\nAnd the love I fought to feel was always free?
\nWhat if all the things I’ve done, yeah
\nWere just attempts at earning love? Yeah
\n‘Cause the hole inside my heart is stupid deep
\nStupid deep<\/p>\nWhat if where I’ve tried to go was always here?
\nAnd the path I’ve tried to cut was always clear?
\nWhy has life become a plan, yeah
\nTo put some money in my hand?
\nWhen the love I really need is stupid cheap
\nStupid cheap\u201d<\/p>\n<\/p>\n
This song is moving to me for many reasons, but I\u2019ll only share a couple here. I often spend a lot of time considering and reconsidering whether I\u2019m likable to the people around me. Whether I\u2019m deserving of love. This song peels back that fear and anxiety around my identity and actions. I find it also gives peace to my soul through a promise of a deeper Love that is beneath all the shallow loves this world wants to dangle over me, just out of reach. A Love that is free to all who seek it. I believe that’s what we were made for.<\/p>\n
I don\u2019t want to push my interpretation on others, but I think the message here is profound. I encourage the PAX reading this to reflect on the words of that song. It has challenged the way I understand my identity, motivations, desires, and actions. I hope that you find value in the lyrics as well.<\/p>\n
<\/p>\n
ANNOUNCEMENTS<\/strong><\/p>\n
Blood drive Saturday, 2\/19. Sign up and info on Slack. Contact D-Day if interested.<\/p>\n
Singing Cowboy has greenest this Saturday, 2\/19.<\/p>\n
Upright piano available for free. Contact Spamalot if interested.<\/p>\n
Also, if anyone is interested in some American made, F3 inspired, PAX owned work out equipment and gear, give americanruck.com a look. They\u2019re just getting started, but already have some neat stuff going on.<\/p>\n
<\/p>\n
PRAYER REQUESTS<\/strong><\/p>\n
Giles\u2019 wife and family as they push through many challenges.<\/p>\n
<\/p>\n
NMM<\/strong><\/p>\n
– Giles redubbed me “Taco”. It struck me as a nice variation. I welcome it.<\/p>\n
– Green Acres is an absolute animal. He dragged me around the fire ring the entire morning with ease. It was all I could do to pepper him with questions and keep him talking to try and wind him.<\/p>\n
– Boomerang took the Q aside near the end to explain a philosophical concept he called “rest”. Something about you\u2019re not supposed to keep working out during the rest timer? Boom, you\u2019ll have to explain it again. I\u2019m still not getting it.<\/p>\n
– Mongoose thought the Q’s transitions could have been better during Mary. Going up and down in and out of the plank position seemed to him arduous and unnecessary. The Q thought it could pass as high intensity interval training, but bad execution might be more truthful.<\/p>\n
– Spam guided me through the core principles very fatherly-like. I felt very safe and supported.<\/p>\n
– Boomerang also suggested that Spam would have more luck offloading his piano if he would charge $10 for it. Behavioral psychology and philosophy and financial expert, the true renaissance man.<\/p>\n
– As stated above, the Q decided to give the PAX 45 seconds of \u201cFree to move about the cabin\u201d time during warmarama to stretch what ails you. Wobegon took this opportunity to burn out on merkins and I have tremendous respect for that. Props, sir.<\/p>\n
– Super Fly and I met for the first time this AM and I greatly enjoyed his company. He silently crushed the workout and was very complimentary at the end. I hope to join you in the gloom again soon, my friend.<\/p>\n
– Frostbite was my primary ally with the music choices. Youth group tunes from the last 20 years really hits our demographic. We shared a knowing nod at the end about Josh Garrels.<\/p>\n
– There was a chorus of snickers and protests after the Q got off his soapbox to the PAX about modifying to avoid injury\u2026and then cold started warmarama with burpees. At least my heart was in the right place.<\/p>\n
<\/p>\n
Thanks for the keys Boomerang. They’re still “resting” near the burpees station.<\/p>\n
<\/p>\n
Really enjoyed it, men. God bless you guys.<\/p>\n
Tonka\/Taco<\/p>\n","protected":false},"excerpt":{"rendered":"
Mission Statement & Core Principles (with help from Spamalot) STRONG disclaimer and request to modify as necessary. Let\u2019s begin. WRM 2 burpees SSH Large Arm Swirlies Y Flies Lunge Stretch w\/ Opposite Arm Reach to Sky ea. side Slow Mike Tyson Rock to Upward Dog and Hold 45 seconds of \u201cWarm up that […]<\/p>\n","protected":false},"author":464,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-18781","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Tonka","date":"02.17.2022","pax":"Boomerang, Giles, Green Acres, Superfly, Mongoose, Frostbite, Spamalot, Wobegon, Tonka"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/464"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18781"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18781\/revisions"}],"predecessor-version":[{"id":18790,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18781\/revisions\/18790"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Plank (Hold plank and transition to new position on Q\u2019s call)\n