FNG 1 – Yogi
FNG 2 – PB&J
YHC Turns 50 this week! Its also April 20 which is 4-20! So we need some smoke. The appropriate smoke for F3 is shoulders. So…FLAME ON!
Warm O'Rama
- Disclaimer
- Mosey from the 1st Floor to the roof where the toys awaited
The Main Thang
The call was made to dial up the Toy Factory or crossfit like nature of the workout. So YHC tried to comply. The time was set up for one minute on and 30 seconds off. We made 1.5 rounds through exercises. Here they are:
- 40 ft battle ropes
- 25 or 30 lbs db standing shoulder press
- Ab roller
- Weighted jump rope – an absolutel fan favorite which gave Jenny a free vasectomy
- Choice of Resistance band stand standing pull up
- 25KB WWII Sit up with a tap of the KB over your head
- 20 lb or 30 lbs slam ball wall toss
- Plank with elbows on the exercise ball
- 20 lbs body ball squat and press
- Seated Row with heavy resistance bands looped around parking fence
- Bent over back fly with 15 lbs or 20 lbs db
- Jump rope
- Resistance band curls
- 5 lbs or 10 lbs db quick jabs
- High Plank on Bosu ball
- 40 lbs or 50 lbs slam ball slams
- Hip Bridge
The Playlist:
- Radar Love – Golden Earring
- Enter Sandman – Metallica
- Shoot to Thrill – AC/DC
- Fifty -Mission Cap – The Tragically Hip
- Move Bitch – Ludacris
- Too Close – Alex Clare
- Rolling Down Remix – Darium
- Little Lion Man – Mumford & Sons
- It Ain't my Fault – Brothers Osborne
- Dirt Off Your Shoulder – JAY-Z
- Pistol Grip Pump – Rage Against the Machine
- 'Till I Collapse – Eminem and Nate Dogg
- Best of You – Foo Fighters
- Beer Never Broke My Heart – Luke Combs
The Nekked Man Moleskin
Life is all about opportunity. Sometimes its about those that you take, and other times it about the ones you pass on. F3 is a microcosm of life. You can choose to take on a Q. Or you can pass and let others control your physical fate. You can join a bible study and attend church. Or you can go on Christmas and Easter. You can join for coffeteria or go home to get ready for a day at work.
As I get older, I feel more and more fortunate to be blessed to have found F3 and made my relationships with the organization, its tenets, and the men who participate in it. F3 has even expanded to have Toby Talks where men can meet for coffee and discuss how we are handling everything. I know men who get sad when they read of war. I know other who get sad when they hear about challenges to our freedom. I know men who get overwhelmed and frenzied the first time the stock market dips or bumps. I've known men who don't give rats ass bout any of these things. Sometimes I am all of those men. But now is your chance to join a Thursday morning group and discuss how you are handling – or NOT handling – things. I have a great group of guys who regularly talks about parenting, faith, the economy and international events. Not everyone is so lucky. Take advantage of this F3 group if you need to talk.
Anyway, some observations from the workout:
- You either love the toys or hate them. I'd say 75% love them
- F3 hates lifting things over their head – observation from Judge Bell many years ago. Its the truth.
- No one was offended or at least vocalized their offense at the music selection and explicit lyrics. Jedi made a great point about making the consious decision to choose offense or move on.
- 'Its like Shaggy's wasn't me but in country' ~Jaws descibing the "Not my Fault" Song
- I actively counted 17 'Thats what she saids' during the workout
- Mumble chatter always last through about five exercises before the shit shift occrus and people recognize the work they are in for during the workout.
- Beers and tacos were held after.
- Honeysuckle and I talked tequila
- Freedom, Jenny, Jaws and I talked about a vareity of stuff
- We couldn't convince the bartender to bust out the Blanton's in the back