August 27, 2020// Halleck Park//AO-The Sandlot//75 BALMY degrees//
10 Pax: Knobs, 8 Mile, Firewalker, Zorro, Lucky Charms, Icy Hot, Trench, Big One, Jam Band, Folsom
The PAX gathered around one of the best shovelflag designs YHC has ever seen. Folsom welcomed the PAX to the Sandlot. The 3 F’s were stated. The mission statement was made. The 5 core principles were stated, the disclaimer was made, and then Folsom told the PAX to take off on a 10 minute mosey to the track. That mosey was the Warm O’ Rama. Folsom ran the other way to pick up a late arrival and mosey along with them. Knobs and Jam Band moseyed past the track to pick up 8 mile, who oddly was in the midst of running 10 miles (I mean c’mon man, live up to your name!).
Folsom explained the Thang to the PAX thusly: It’s been a long time since I’ve had a track practice, but this is the best I remember doing something called the Fartlick. I want you to give 100% on the sprint, and go as slow as necessary on the mosey to get your heart rate back down before the next sprint so you can give 100% again. This was truly high intensity interval training. To keep the PAX somewhat together, I added that the top 3 finishers of every sprint had to do 10 Copperhead Squats before they could start the next sprint. This gave plenty of PAX time to shine as winners of the sprints. YHC ended up doing 30 Copperheads, I think that was about average.
- Sprint 100 yards, mosey 100 yards, repeat for a total of 4 times
- Sprint 200 yards, mosey 200 yards, repeat for a total of 2 times
- Sprint 400 yards, mosey about 200 yards
- We had some time and the PAX wanted to be fast, sexy beasts so we lined up all together and repeated 2 more 100 yard sprints with a 100 yard mosey in between
Folsom then instructed the PAX to mosey back to the glorious shovelflag, early arrivals got rewarded with holding a plank for the 6.
MOM: (Only 4 minutes, my apologies)
- Flutter Kicks ICx30
- Hell Touches ICx25
- Full Body Crunches ICx20
Mumblechatter: Although this time I didn’t get told to fuck off (I know, a real disappointment), I did get told that, “that really sucked.” I also heard that we don’t ever sprint, while I suppose it’s truly up to you how you get from one point to the other during most workouts, it’s also true that we aren’t often told to go as fast as you can and then to mostly recover before going again.
Announcements/Prayers: Queen Service challenge is ongoing, throw some money down on a guy as a bet and it will go to a good cause. Prayers were requested for the F3 brothers in the Southeast dealing with a terrible storm. Prayers were also requested for Folsom’s Grandma Strovers, who broke her leg earlier this week. She’s healing well, but her dementia means she has no idea why she’s in the hospital. Prayers that she gets back to her Home soon.
COT: Folsom shared that he is reading Freed to Lead for the second time. First time I read it, there was so much that I identified with, the book gave names to things I was going through, that I didn’t even know that I was going through. I first read the book after about 6 months of F3 membership. This time it’s over 2 years of membership and now I’m relating to different things in the book. For instance, there’s a story early on in the book about a FNG that gets his ass kicked so badly that he throws up during the workout. Yet, he finds the strength to approach the Q and apologize for slowing the PAX down during his first workout. The Q, shirtless and admiring his reflection in his car’s window, reacts in an unexpected way to the FNG’s apology. First time reading it, I related to the FNG; second time though, I related to the extremely fit, handsome, intelligent, and shirtless Q. The Q turns around to face the FNG and shakes his head, “You didn’t slow us down, brother. Besides, you’re the reason we’re here. YOU ARE THE WHY.” At first, I came to beatdowns only for myself, to get in better shape, to lose 30 lbs., to gain good friends and influences. But now, the Third F has lit me up and I come for the others. I have accepted that there is more than just me out there. I believe in something greater than myself. I believe that we are here for each other. If you haven’t already, get Freed to Lead and read it, you won’t regret it. If you have, but it’s been a while, read it again, you won’t regret it.