An F3 workout is like Stephen Covey's 7 Habits of Highly Effective People:
1 – Be Proactive – get out there!
2 – Begin with the End in Mind – Envision working hard and having a great time!
3 – Put First Things First – Work it out, one step in front of the other, one Merican at a time!
4 – Think Win-Win – Motivation through encouragement and mutual benefits!
5 – Seek First to Understand, Then to be Understood – Encourage fellowship through empathy and reciprocation.
6 – Synergize – Through fellowship, work together to grow stronger!
7 – Sharpen the Saw – Balance, renew physically, mentally and spiritually, spiral upwards!
While the "5 Exercises of Effective People" are:
1 – 20 Ranchers – (Merican, Sidecrawl 5' R, Merican, Backwards Bearcrawl 5', Merican, Sidecrawl 5' L, Merican, Bearcrawl 5', Merican within a square like a parking lot, one corner counts as 1)
2 – 20 Quarter Turn Frog Jumps
3 – 20 LBCs
4 – Mountain Climbers
5 – 10 Burpees
Ladder up, Ladder down. Carefully chosen exercises to hit targeted muscle groups effectively.
After a quarter mile mosey. Bonus rounds of additional weighted exercises using the stone pavers from the drainage ditch:
1 – Military Press
2 – Curls
3 – Triceps
4 – Squats
5 – WWII Situp
Add another round back at the start, to be sure it was effective:
1 – 20 Ranchers
2 – 20 Quarter Turn Frog Jumps
3 – 20 LBCs
4 – Mountain Climbers
5 – 10 Burpees
Ladder up, Ladder down.
The Moleskine:
- It seems the 7 habits was a relic of the past. There were consumables that accompanied the popular seminar pushing the habits. Considering they are paper products like schedulers and calendars, that are questionable in a digital, touchscreen, iphone, ipad world. I think I may still have one in a wrapper (not so effective at any age…)
- What the 7 habits were good for was for motivation to get to the workout. For some it was a "low blow" alternative to fartsacking.
- Bovine dental hygiene was another topic of fine discussion. Apparently one could start a business offering services to file pig teeth. Techniques of twisting noses and expert rasping were actively discussed. Pile your dental tools and a bottle of nitrous inhalent and you have a business. Possibly sell Franklin planners out of the trunk as well.
- Riverbend needs to repave the parking lot. Gravel particles are like glass shards for ranchers and burpees. We were still effective despite the challenge.
- Cool morning but still worked up a good sweat. Great job today!
- Always an honor to lead fine men.