High Life is for men; humid, gnarly and awesome.\u00a0 A month ago I wrenched my knee and the injury pops up every now and then.\u00a0 On top of that, I’m week 5 on a new weights program, so how to tie all this into F3?\u00a0 Easy, let’s just modify and get nasty.\u00a0 The crowd gathered early, starting to be a real core here at #HL.\u00a0 Zephyr was there before me and I was pretty early (beastly guy if you’ve not met yet), AO Site Q Hotdish also arrives, and while I had my back turned here comes Brown Bag from his jog in, and beside him is Rachel Ray…in a bullet proof vest!\u00a0 Beware Miller Park.\u00a0 Actually a 20lb. weight vest.\u00a0 I knew he was going to regret that later.<\/p>\n
I explained my leg (no lateral moves) and my weight program, and told them I had figured out the damn secret to a Q today; I mean I cracked the friggin’ code, and at the end everyone was smiling in agreement.\u00a0 Maybe.<\/p>\n
W\/U: my normal, show to know.\u00a0 Full body and sexy.<\/p>\n
The Thang:\u00a0 today’s workout from my program was 10 super-sets of 7 pull-ups and 14 push-ups.\u00a0 Well, that’s almost like a….murph!\u00a0 So I told the guys we’d do a half murph to start, so break up how you want but 50 pull ups, 100 merkins and 150 squats were owed.\u00a0 All did well, and my metal music chased off an old lady and her chiropractor.\u00a0 Step your game up lady, you gotta be tough to hang.\u00a0 RR finished first, and it was so humid my glasses fogged during every transition.\u00a0 Thank God Frostbite taught me about headbands.\u00a0 BALD LIFE!<\/p>\n
Next was my own creation, I mean a stroke of genius:\u00a0 we go to the horeshoe pit and I tell them we already worked pecs, arms\/back and quads, so we need shoulder, hamstrings and calves.\u00a0 We would Scorpion March (think bear crawl but one leg in the air hooked over your back) and at each horseshoe peg you do 5 CDD’s.\u00a0 I mean this was too easy.\u00a0 The guys were full of energy and vigor, and the mumblechatter was in full effect.\u00a0 ALL LIES.\u00a0 At the end I simply collapsed because this looked better on paper.\u00a0 But you know what?\u00a0 I’m the one that has a wonky leg and I’m the Q so enjoy.\u00a0 Really great pushes from Zephyr (who I know was secretly competing with me) and Hotdish who said “I have nothing left in my upper body” and THEN pushed out the last 3 sets.\u00a0 Strong.\u00a0 RR shed the vest here I think?\u00a0 From the rear I heard something like “this vest ain’t it” or some such.<\/p>\n
Okay, I told them we’d take it back but I was gassed, so I led us in some LBC’s, and then we went to the railroad ties for calf raises.\u00a0 Everyone feeling better?\u00a0 Back to the horseshoe pit.\u00a0 They got excited to repeat but I said it’s OMAHA time.\u00a0 Let’s lunge every step as I call it, and then do an exercise I call at each pit.\u00a0 I called burpees everytime, sometimes 1, sometimes 2.\u00a0 Great work, way to stay together, I like this.\u00a0 Scorpion Death March can go suck a root.<\/p>\n
When that was done we tried the famous “Let the Bodies Hit the Floor” challege.\u00a0 Play the song, whenever you hear a number you do a merkin, when you hear the title you do a donkey kick.\u00a0 Otherwise you are in plank.\u00a0 I called for a break twice.\u00a0 This SUCKS after the earlier activity.<\/p>\n
We did one round of Mary each, but had 3 minutes left.\u00a0 So here I said we should cool-down with a burpee waterfall, but with increasing pumps (1 merk at bottom, then 2, then 3, then 4, and when we got to 5 it was time).\u00a0 TIME!<\/p>\n
ANNOUCEMENTS – new date for that FIA thing.\u00a0 Hotdish needs Q’s in September at HighLife; get your man-badge by working out in the heat, you can do it.<\/p>\n
PRAYER REQUESTS:\u00a0 – kids going back to school, college, teachers, kinda everyone.\u00a0 my stupid knee (which Brown Bag actually diagnosed for me after the workout, free of charge!\u00a0 Ain’t that something!\u00a0 Great guy).<\/p>\n
MOLESKIN – I knew this pack of badasses would meet the challenge.\u00a0 I really like this core group of HighLifers but remember you can always EC more (I’m 0-4 for dry headlocks while at the site, one guy yesterday looked at me like “are you ####ing kidding?\u00a0 I saw that thing in the horeshoe pit….”).\u00a0 My rule as a Q is like my rule in life, which I told the guys at the top of the workout, and in closing prayer:\u00a0 you can pause but you cannot quit.\u00a0 You adopt that philosophy everywhere, you are a winner no matter the outcome.<\/p>\n
SUPERLATIVES:\u00a0 Badass award: Rachel Ray.\u00a0 Leadership award:\u00a0 Brown Bag.\u00a0 Indominatable award:\u00a0 Zephyr.\u00a0 Guts award:\u00a0 Hotdish.\u00a0 Sexy award:\u00a0 yours truly.<\/p>\n
Always a pleasure – Rudolph.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
High Life is for men; humid, gnarly and awesome.\u00a0 A month ago I wrenched my knee and the injury pops up every now and then.\u00a0 On top of that, I’m week 5 on a new weights program, so how to tie all this into F3?\u00a0 Easy, let’s just modify and get nasty.\u00a0 The crowd gathered […]<\/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-25601","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Rudolph","date":"08.12.2025","pax":"Zephyr, Brown Bag, Hotdish, Rachel Ray"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25601","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=25601"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25601\/revisions"}],"predecessor-version":[{"id":25603,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25601\/revisions\/25603"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}