February 23-2023 Respect Pop-up. Burk High School Football Field
8 degrees wind chill -5
Pax:Wait Time, Caruso, Q-tip, Mulligan, Mac & Cheese, Khaki, Chicklets, Slow Clap, Ozark, Vandelay, Hu Ha,
VQ: Paddles
My VQ on this very cold and windy morning. 12 hearty PAX joined to honor me for this work out. Got through the welcome and intro promptly at 5:30. Recited the Mission and principles
Headed down to the field for Warm-a-Rama once around the track and circle around and join up in the middle of the field. Credo, told the PAX I am a poster child for the Credo. Have been the Six for many a workout and have received the Grace and encouragement that this credo calls for.
Warm-a-rama
10 slow Big Ones — get a good stretch, 10 Tappy-Taps. Haven’t seen this at one of my work outs in a while so thought would add it in 10 Don Quixotes “Windmill” in cadence. 15 Side-straddle Hops Starting position Exercise.
The Work out
4 Cones, Shortest cones in the world, but hopefully their bright enough to see thanks to Khaki and his lights that helped. Counted off in 4 Split into for groups and
1st (Shoulders / Chest) push group, 10 Merkins – Together – Bear Crawl to next cone. 10 Mountain Climbers – Kadence — Lunges to the next cone. 10 SLOW count Plank – Bernie sanders to next cone. 10 Carolina dry docks – Bear Crawl to next cone
2nd cone (On your 6). 20 Box cutters, 20 LBC The Little Baby Crunch, 20 Dying Cockroach.
3rd Cone (Arms). 30 Cherry Pickers, 30 Bobby Hurleys, 30 Imperial Walkers
4th Cone (Legs) as many reps as possible. Here’s what was planned but lost this list in the wind but improvised. Came pretty close. Monkey Humpers, 40 Lunges, 40 Sumo Squats, 40 Bonnie Blairs
Omaha 6:03
Mary
Flutter Kicks and American Hammers
Name-a-Rama had trouble with my frozen fingers and phone so moved to the flag and used Khaki’s phone. Prayers offered for Davinci; he lost his brother Spencer this week.
COT
F3 has become My release My escape.
For 3 times a week I just focus on me.
Not in a selfish way but make me a better me. Why. Long story short, Nov 2016 my wife was Diagnosed with Bladder cancer. Had to make her go see her doc. Not going to get into a lot of details but 5 major surgeriesand 25 radiation treatments later, a lot of recovery efforts, a lot for stress & strain & worry. Fast forward & as of a year and half ago she is now cancer free. Blessed with that outcome but getting there took a lot. She’sstable so don’t want you to think other wise but it’s a challenge she needs regular assistance. I’m her main care giver at home.
I needed a release I needed an escape.
October 2021 on my birthday I was diagnosed with Type 2 Diabetes, A1 C was 10.1. I was overweight. That really pissed me off. I HAD JUST LET MYSELF GO
I needed a release needed an escape.
Then Heart attack Dec 13th, 2021. Amazing what a couple of stints & few drugs and can do for a guy. Realized needed something.
I needed a release needed an escape.
Mac and Cheese had talked to me several times about this work out group. Always outside, old guys showed up regularly, Do what you can,just show up. I joined F3 at Convergence April 2022. Now, for a few minutes 3 times a week.
I escape, I release I just focus on me not selfish way but how do I be a better me.
Early on at F3 somebody had to be the 6, that was me, now I’m not always the 6. I’m close. Never been a big fan of running but I’m better now than I was at beginning. Never knew that till F3 just concentrating on me and my work out.
Just my release just my escape
Since my birthday 2021 I’m down 50 pounds, A1C is 5.1 have maintained that now several months.
All my testing numbers are improved. Not going to pretend, drugs I’m taking a big help, but I improved my diet.
F3 is my release my escape to be a better me. Want to thank all of you for your support and encouragement. You never know the guy next to you may just need a little escape and release.
Thank you for being here and the support.
Closing prayer
Heavenly father
Thank you for these men that surround me.
Hear their prayers …………
I tell you lord that they have helped me to release & escape.
They help me try to be a better me.
Father, you know I don’t always get things right.
But know that with your guidance and being with you.
and listening to others that know you, I can find my way.
You lord are my ultimate release and my escape.
Amen