April 15, 2021//Stinson Park//AO-The Coop Pop Up #2//34 degrees//

12 Pax: Toadstool, Grease Fire, Tin Cup, Huffy, Dirty Bird, Frosty, Gobbler, Khakis (respect), Samples (respect), Betamax, Stella!, and Folsom.

Q: Folsom

The PAX gathered at the Shovelflags, at exactly 05:30, Folsom welcomed the PAX with the mission statement, the 5 core principles, a disclaimer that he was not a professional, even though in his mind he really is. Then he began the beatdown thusly:

Warm O’ Rama 05:30

  • ¼ mile mosey
  • Butt Kickers ICx20
  • Sprinklers, ICx12
  • Mountain Climbers ICx15
  • Tempo Merkins, ICx10
  • Tappy Taps ICx10
  • Copper Head Squats ICx12

The Thang: Fit AF aprox. 05:40

  1. Station 1, the Push group:
    1. Speed Skate across the soccer field along the 3 cones which were placed 10 yards apart (touch the ground with your hand each time you cross your legs over)
    1. Stop at each cone and do 3 Burpees
    1. After Burpees at the third cone run up the hill to Station 2 to start the push
  2. Station 2, the Wall Group
    1. 60 count wall sit
    1. 30 count Balls to the Wall
    1. 10 Mule Kicks
    1. Repeat until pushed
  3. Station 3, the Tire group:
    1. 7 Traveling Merkins (Right hand on tire, left hand on ground, Merkin, both hands on tire, Merkin, left hand on Tire, right hand on ground, Merkin=1) try not to put your knees on the ground (I found no knees impossible the 2nd time around)
    1. 20 Vertical Tire Press (lay flat on back hold tire like it is on your car and bench press it up, I hit my face a few times)
    1. 10 Thrusters with Tire
    1. Repeat until pushed
  4. Station 4, Legs Group:
    1. 20IC Hydraulic Squats
    1. 20IC Monkey Humpers
    1. 10 Lunges per leg
    1. Repeat until pushed

6 (pretty damn close) MoM 30/60/90 pyramid 06:03

  • The following exercises were performed AMRAP for 30 seconds each, with a short rest after 30 then 60, then 90, then 60, and finally 30 seconds.
  • WWI Sit Ups (Straight Legs) 30 seconds, rest, then
  • WWI Sit Ups 30 seconds then
  • Left Leg bent 90 degrees, sit up and twist towards knee, 30 seconds, rest, then
  • WWI Sit Ups 30 seconds then
  • Left Leg bent sit ups 30 seconds then
  • Right Leg bent sit ups 30 seconds then rest
  • Left Leg bent 30 seconds then
  • Right Leg bent 30 Seconds, rest, then
  • Right Leg bent 30 Seconds, rest

Mumblechatter: Stella claims he dropped a really good that’s what she said, but he drops so many it’s hard to sort the really good from the really bad. But don’t go changing Stella! Other than that, there wasn’t much heard by YHC. Probably because I was breathing too hard to hear, but maybe because everyone else was breathing too hard to talk. This seems as good as place as any to give credit to Andrea with FAF. She leads a similar workout group for women, many of them M’s of F3 guys, but it’s not a requirement. She was nice enough to invite some of us men to her Saturday workout at Swanson. I was out of breath through most of her workout too. What I took from her was the Speed Skate push, and having the stations close together. I placed all but station 2 approximately 10 yards apart. The idea being that there was no slow mosey to catch your breath. The one mosey was after Skaters and Burpees and it was much needed, but it was about 60 yards and mostly up hill, so it didn’t lead to much recovery. My heartrate was 80% or higher for most of that 23 minutes of the Thang. I also stole the 30/60/90 abs pyramid. Just a fantastic way to burn your abs completely out! Thanks Andrea!

COT: I got a text from my ex-wife last weekend. It came a day after she had invited me over for dinner. This was dinner with her new boyfriend and a couple, complete with 3 kids, that were our best friends when were married. I kind of lost them in the divorce. Things haven’t been hostile between us, but we certainly haven’t hung out like we used to. So there I sat, in my car, outside her house. I was nervous for a lot of different reasons, but I thought to myself, “be a man, put your big boy pants on and walk in there!” So, I did. I knew deep in my heart that I do hard things every morning in F3. I do things to make myself uncomfortable, because I know that is when a man grows. I knew this night would make me uncomfortable and I sought that out, because it’s just growth in another area. There I sat with their kids. I laughed with her new boyfriend. And I shook hands with my old friend. The next day my ex sent me a text, keep in mind this is someone who couldn’t stand the sight of me just 3 years ago, but more importantly someone who knew me better than anyone else the 14 years before that. Here’s the text, “I have been meaning to tell you this but ever since you joined F3, I have noticed a significant positive change. I have to admit I thought the whole thing was ridiculous at first but now I see the benefits of fellowship etc. and so happy that you have that and have taken a significant role in mentoring and leading others. I think it is good for the kids too.” When someone once close to you recognizes the positive change in you and takes the time to tell you about it, well, then you know we are on to something.

Aye- Folsom

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