I did not want to do this.\u00a0 I mean I REALLY wasn’t feeling it.\u00a0 Lousy day, lousy week, lousy month (show to know).\u00a0 My body is feeling gnarly all over and on top of that it’s just like a swamp in the grass here.\u00a0 All that said, I saw Brown Bag and Hotdish walk down towards my car as I got the goods out and immediately I felt better.\u00a0 Brown Bag was suave as ever, but damn Hotdish looks like he lost another sack of potatoes!\u00a0 Awesome.\u00a0 They let me rant for about 5 minutes (don’t get me started on Iron Pax) and again all was well with the world.\u00a0 Let’s do a workout:<\/p>\n
I. Warmarama – my standard, easy.<\/p>\n
II. DORA – I haven’t done cardio in a month so I thought we’d start with a classic to get my @$$ moving.\u00a0 100 merkins, 200 squats, 300 LBC’s. Fun time here, my leg started to give a bit so just a bit more of an easy jog (F you bursitis).\u00a0 Good pace kept, constant interchange.<\/p>\n
III.\u00a0 STATIONS – Knowing my cardio was trash and that I can’t lift anything well at all (pulled muscle, broke finger) I decided to break out the toys.\u00a0 3 drills, and we did different variations each time.\u00a0 One minute at each station, then for next round we change the exercise:<\/p>\n
a. Ladder drill – first time was side steps, next was front steps, then skip steps, then hops<\/p>\n
b. Jump rope – regular, one leg, swap legs, freestyle<\/p>\n
c. Cone box – shuffles, long jumps, bear crawls, high knee to burpees<\/p>\n
IV.\u00a0 MARY – we started with 7 minutes left technically, but everyone contributed an exercise to round out the day.<\/p>\n
TIME!<\/p>\n
Announcements – join these two as they run a 5K at the Race for Hunger.\u00a0 I need to read more on this.<\/p>\n
Prayers – various health and injuries (thanks guys) and for family mental health (thanks guys).<\/p>\n
COT – prayed a thankful prayer for these two guys.<\/p>\n
MOLESKIN – did I mention I didn’t want to do this?\u00a0 Nothing pisses me off more than when injuries stack, and I’ve tried to work around them, but you also wish you could do more and sometimes get down.\u00a0 I suggest my reminder that you can attend any workout and just simply WALK is good enough.\u00a0 Don’t underestimate what getting in the outdoors and horsing around can do for the soul.\u00a0 One day I’ll find a good balance of gym\/weights and F3 time.\u00a0 It’s only been 10 years….<\/p>\n
Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"
I did not want to do this.\u00a0 I mean I REALLY wasn’t feeling it.\u00a0 Lousy day, lousy week, lousy month (show to know).\u00a0 My body is feeling gnarly all over and on top of that it’s just like a swamp in the grass here.\u00a0 All that said, I saw Brown Bag and Hotdish walk down […]<\/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-25767","post","type-post","status-publish","format-standard","hentry","category-highlife"],"acf":{"q":"Rudolph","date":"9.30.2025","pax":"Brown Bag, Hotdish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25767","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=25767"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25767\/revisions"}],"predecessor-version":[{"id":25768,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25767\/revisions\/25768"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}