A glorious 63 degrees with sun.\u00a0 Welcome to the High Life.\u00a0 YHC rolled in and found a Frostbite ready to give me hell over my absenteeism.\u00a0 Totally deserved, glad to see the leader leading by example.\u00a0 Out comes the rock of HL, the HD, aka the Hotdish.\u00a0 Then my friend Matt Owens, our FNG, showed to the circle, followed by Poutine.\u00a0 Okay, ready to start?\u00a0 Wait, here comes Rachel Ray just in time for my preamble.\u00a0 It’s been 6 weeks, lets see if I can remember:\u00a0 I said the 5 core principles, and then Frostbite asked me the mission statement.\u00a0 To be continued because my Q will not be contained by mere mortals…<\/p>\n
Warm-up:\u00a0 SSH, Arm Circles, Chain Breakers, Swimmers, Whirly has the clap, windmills, Sprawls, lunge with a twist, LBC’s.<\/p>\n
The Thang:\u00a0 now that my travel has amped up I’m trying to stay in shape on the road.\u00a0 6 weeks ago I Q’d and we used my Athlean-X program “Xero” for the Tuesday HIIT day.\u00a0 We came full circle so I swapped weeks from Errati-core to now “Kill Switch”.\u00a0 Fun times!\u00a0 Here’s what we do:\u00a0 Reverse Lunges to jumping split squats.\u00a0 When you give out we move to Superman Push-Ups and clapping plyo push ups.\u00a0 After that\u00a0 peters out you start “21” crunches.\u00a0 First round started strong!\u00a0 I thought we’d all cruise, but after halfway through round 2 I knew the cooking was starting.\u00a0 People were getting gassed, pushed, all kinds of fun stuff.\u00a0 At one point Frostbite asked me why they are called “21” crunches.\u00a0 I have no f’n clue, I said at the start I’m not a professional and these are only suggestions!\u00a0 We finished 3 rounds and I thought a change of pace might benefit the FNG.<\/p>\n
DORA – modified this one as we moved to the exercise area.\u00a0 Partner up and we got 50 High Knees, 100 CDD’s, and 150 SSH.\u00a0 Fun here watching partner work, constant grind.\u00a0 It’s actually been awhile since jogged, felt good to move around a bit.\u00a0 EVeryone pushed, time to move on as I thought this would take longer, but alas, Q fail.<\/p>\n
X-tinction Abs – 6 different exercises, ranging from Heels to Heaven, Windshield Wipers, Recliner crunches, Canoe crunches, Hop planks and one other I can’t remember.\u00a0 Show to Know.<\/p>\n
Burpee Circle-Jerk – maybe this could have a better name.\u00a0 Quiet you, I’m in control.\u00a0 We partnered up and with 3 sets of 2.\u00a0 Set 1 does a burpee, set 2 starts when set 1 touches the ground, and so it goes.\u00a0 Non-stop action!\u00a0 Too bad we’re all morons and it got disjointed.\u00a0 Half way through the song I OMAHA’D to single persons and magically (astonishingly) it actually looked like a great burpee waterfall!\u00a0 The song ended, the push ended.\u00a0 Exceptional work from Poutine here, no quit!!<\/p>\n
3MOM – yeah, it’s still 3 minutes.\u00a0 Everyone rotated and led an exercise.\u00a0 We finished right on time, TIME.<\/p>\n
Announcements – 3rd F opportunity every third Monday of the month with Samaritan Ministries from 5 p.m. to 7:30 p.m.\u00a0 Get in!!.\u00a0 Also, 2nd F location to be named.\u00a0 I told Poutine and Rachel Ray I need to get to know them better, time for a brew.<\/p>\n
Prayers – Van Gogh needs our prayers for family health and for he and his family to shoulder a hard burden.\u00a0 Pray your brother up for healing and peace.\u00a0 Also, Hotdish is running a 10K!\u00a0 WTF??!!\u00a0 How awesome is that?\u00a0 The guy that started all those months ago could not have done this, so go get ’em tiger.\u00a0 Prayers up for an enjoyable experience (and safety :))<\/p>\n
NAME-O-RAMA – well, well, well.\u00a0 Matt Owens hails from Iowa, and let it be known he is a Cyclone and not a Hawkeye.\u00a0 Understand that?\u00a0 He’s a family man with the full boat of wonderful wife and rug-rats ranging from 4 -6 (???).\u00a0 Just know he’s in the thick of it.\u00a0 Golf, travel, and he performed very well today.\u00a0 So, while I refuse to “reverse” nickname people, knowing he’s a Cyclone fan, some vicious bastard named him Zephyr, which is a light breeze, as a result.\u00a0 Get some.<\/p>\n
COT – we out.<\/p>\n
Moleskin – yes, been too long.\u00a0 Love the High Life and remember the goal of F3 is to constantly bring in guys to enhance male leadership.\u00a0 Maybe they stay, maybe they don’t.\u00a0 Maybe they say they want this but bail after a month.\u00a0 Maybe they stick around and take on their first 10k!\u00a0 Keep EH’ing, it’s never a bad thing to introduce.\u00a0 Well, maybe in August when it’s 100 degrees.\u00a0 Always a pleasure.<\/p>\n
Rudolph.<\/p>\n","protected":false},"excerpt":{"rendered":"
A glorious 63 degrees with sun.\u00a0 Welcome to the High Life.\u00a0 YHC rolled in and found a Frostbite ready to give me hell over my absenteeism.\u00a0 Totally deserved, glad to see the leader leading by example.\u00a0 Out comes the rock of HL, the HD, aka the Hotdish.\u00a0 Then my friend Matt Owens, our FNG, showed […]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[184],"tags":[],"class_list":["post-24995","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Rudolph","date":"4.15.2025","pax":"Frostbite, Hotdish, Rachel Ray, Poutine, Zephyr (FNG)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24995","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24995"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24995\/revisions"}],"predecessor-version":[{"id":24996,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24995\/revisions\/24996"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}