January 18, 2022//Swanson Park//AO-Mess Hall//28 degrees//

6 Pax: Huffy, Betamax, Spacebar, Wentworth, Griswald, 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, and a disclaimer that he was not a professional, even though in his mind he really is. Folsom also shared the motto of F3. Then he began the beatdown thusly:

Warm O’ Rama 05:31

  • 1/8 mile mosey around half of the Rainbow Trail to the basketball court
  • Butt Kickers, up and back
  • High Knees, up and back
  • Side Shuffles, facing North, up and back
  • Side Shuffles, facing South, up and back
  • Walk Out Merkins pyramid style up to 5 Merkins
  • Abe Vigoda ICx12
  • Tappy Taps ICx12

The Pre-Thang: Sucky Hill Sprints 05:41 Folsom lead the PAX to the hill leading up from the soccer field to the parking lot, never before known to Folsom to be used. Probably because its crazy steep and rough in some spots, but what the hell. After running to the top of hill the PAX performed 10 merkins. The PAX ran down the hill, turned around and ran right back up, this was repeated a total of 5 times, each time with a different exercise at the top. Besides Merkins, Squats, LBC’s, Alternating Shoulder Taps, and 5 Burpees were done. Omaha was called to begin the Thang around 5:50.

The Thang: 11’s 05:51 The PAX essentially turned around and started a math equation running sideline to sideline on the soccer field. First, 10 Foxholes, (1 Foxhole = 1 Big Boy, roll over 1 Merkin), second, run to the other side for 1 Monkey Humper in cadence. The PAX returned to the far sideline for 9 Foxholes, ran to the near side for 2 Monkey Humpers. Omaha was called after most of the PAX had finished all the way to 1 Foxhole and 10 Monkey Humpers.

6 (pretty close) Minutes of Mary 06:05 Folsom had the PAX mosey back to the Shovelflag for Mary. After some time finding a spot that wasn’t A. snowy, B. covered in road salt, or C. in the way of the garbage truck, Folsom lead the PAX in a medley of Big Boys. 30 seconds with a 15 second rest of Big Boys, Big Boys with a twist to the left knee, then a twist to the right knee. For the finish Folsom had the PAX perform all 3 with no rest for 90 seconds total.

Mumblechatter: I won’t write anything specific here, but I do have something I want to say about the size of the PAX. Some guys might be disappointed to see so few men around the shovelflag just a few short minutes before the 05:30 bell, but I can honestly tell you that I love seeing groups this size. We stayed together through the entire workout and we were able to chat and make jokes with everyone there.

COT: I wanted to talk about discipline today because it came up for me again. Monday morning I woke up and had to pee, if you’re over 40, you know what I’m talking about. On my way back to bed, I thought to myself, “It is going to be hard to get up when my alarm goes off. It’s so dark and cold, and I’m still tired.” I checked the clock. 3:30. Well, at least I get another hour of sleep. But the thought lingered in my head… it’s going to be hard to find the motivation to get up. Then a voiced yelled out from somewhere in the back of my head. It was the man I want to be. He said, “You will get up! It’s not about finding motivation, it’s about being disciplined.” I got up and I posted. Reminding myself that doing the hard things that need to be done is all about being disciplined, not motivated, gave me the power to get up. This is the hardest time of the year for many of us. It’s dark, it’s cold, not just in the gloom, but all the time. The winter blues kick in. Guess what fights the blues? Exercise, fellowship, being connected, getting outside, being active, and having fun. Hmmmmmm. I wonder what provides all of those things. My fellow PAX, forget motivation and subscribe to discipline. 

Aye- Folsom

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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