VQ: Black Lung
Count: 32
PAX: Beta Max, Tenderfoot, Convoy, Bieber, Beaker, Dirty Bird, Swiper, Rosetta. Safe Ride, Tater Tot, Grass Roots, Honey Maid, Cosmo, Stella, Bubbles, Grillz, Greek Freak, Hardhat, Bif, Rancid, Retweet, Stripes, Invictus, Merch, Samples, Splinter, Oompah, The Plague, Smash Mouth, Slow Pitch, Edison, Black Lung.
No FNGs
5:30 am: Welcome!
F3 – Fitness, Fellowship and Faith It is the mission of F3 to plant, grow and serve small workout groups for the re-invigoration of male community leadership.
5 Core Principles.
Disclaimer: Black Lung is no professional – An exercise enthusiast at best.
Note: The group saved approximately 60 seconds starting inside the track instead of outside. Getting 32 guys through the skinny gate is a time stealer!
WARM-UP
3/4 lap mosey around the track
Line up of the North endzone
High knees to 50 yd line. No one pass Black Lung. We all got in a lot of reps!
15 low-and-slow air squats
High knees to black North endzone
Butt kicks to 50 yd line. Lots of reps.
15 low-and-slow air squats
Butt kicks to North endzone
Stride (run) x 2. Solid pace run to the South end zone. Stride again back to the North end zone.
We considered ourselves warmed at that point.
PRE-THING
Quick and high intensity just to make sure the heart still beats.
Everyone go hard until the first person finishes
Run to 50 yd line. 5 burpees
Run back to N endzone. 5 burpees.
Run to 50. 5 burpees
Run back to N endzone. 5 burpees.
Run to 50. 5 burpees.
Finish
THE THING
Divide in half and line up at 50 yard line extended on both sides of track.
5 rounds. Run 1 min. Rest 1 min. Exercise 1 min. Rest 1 min.
Rest allows for a harder effort. Rest lets us increase the intensity of the work.
Exercises each round:
Round 1 – air squats
Round 2 – push ups
Round 3 – lunges
Round 4 – sit ups
Round 5 – none
*Rest 2.5 minutes after sit-ups to allow for max effort round 5 run. Goal is to run further on the last effort than on the first.
OMAHA!
MARY
Everyone hold a plank until Black Lung gets tired . . . . of sharing fun facts about himself. Being new to the group this gave everyone a chance to learn a few things about Black Lung.
- F3 name not given for being a lifelong smoker but for being a teenage coal miner.
- Mined coal with my twin brother. They called us Thing 1 and Thing 2.
- Grew up with no television and no radio in the car.
- We shared a 93 Ford Taurus that was so beat up we tied the door closed with bailing twine from the headrest.
- Alcohol free since 1989.
- Notable accomplishments: published in national child’s anthology of poets, won state marching band playing the hit musical Wicked, attended York College on a very tiny basketball scholarship, and won Trek up the Tower.
- 119 pounds at 18 years old.
- Had two lip rings in college side-by-side – it’s called a spider bite. Two black earrings and shaggy blonde hair.
- I’m most proud of my position as a member of the board of trustees at York College.
Name-O-Rama. Nailed it. Lighting was perfect.
Announcements:
Brick Builder event May 21.
Blood Drive.
Shovel Pass Friday April 29 at The Farm
First Friday Lunch May 6th at Pacific Springs. Support Grease Fire!
Prayer Requests:
Rancid’s neighbor Sharon from Chicago passed away.
Swiper shared the Farrell family is having difficulty. Their son passed away.
Oompah shared their worship leader at West Hills church passed away recently from heart complications. Difficult loss for the congregation.
COT.
I really like exercise. No secret there. Sometimes I’m accused of making it too important. Sometimes people say they’re intimidated because I exercise too much or too well. I think I’d be given way less hard of a time if people knew why exercise was so significant. When you exercise enough and train hard enough you eventually accomplish something physically that’s far greater than you ever anticipated. And in those moments while there’s a feeling of elation that all your hard work paid off, there’s two way stronger emotions I always feel. The first is a real sincere sense of gratefulness for the body and mind that God gave me. There’s a lot of different bodies and a lot of different minds and I’m pretty thankful for the one I received. It’s free of any limitations and allows me to do anything I want to. But immediately after gratefulness is a sense of obligation and responsibility to do good things for others as often as I can because there’s nothing keeping me from doing so. If I have a body as capable as it is I have no excuse not to be using it to serve others. And those are two feelings I wish resided inside of me all of the time but sometimes things get in the way. And I don’t want that to be the case. I’ve learned that exercise eventually leads to one of those moments that forces those two feelings upon me and that’s exactly how I want life to be. So besides all the health benefits and the fun I have running around, exercise is really a way to ground me and make me more committed to serving others. And living gratefully and serving others are high priorities for me.
Thanks for letting me lead. And thanks to everyone who helped me live out my fitness fantasies!
Aya
Black Lung