Life presents itself many opportunities. Do you stop or go? If you attend an F3 workout you have made a conscious choice to make an emphatic GO in life. Our fellow co-founder of F3 Lehigh Valley has said on many occasions he has learned the relationships he has in his life are the most valuable things to him. In honor of his 45th Birthday and pledge to NEVER retire from anything of this World until the good Lord gives us a the permanent dirt nap. It is my humble pleasure to give you 45 and retired. In other words, now let’s see how much fun we can have!
With the help of Knievel we brought in 8 dirty old used tires were brought in back of his truck again this morning, but this time put to good use. These tires were used to bake or should I say construct an F3 Birthday Cake. The cake was topped with 6 Wawa Muffins each with candle and lit with FLAME. Ceremoniously we sang Happy Birthday and yes all candles were blown out.
Disclaimer:
Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass-fail workout or group. From continuing from this point and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Warmarama
Circle up around the cake. SSH, Alternating lunges, Abe Vogoda, Monkey Humpers, Grass Pickers Merkins, Mountain Climbers – SLOW, Goof Balls.
The Thang
Tire chase or carry to baseball field. Stop half-way for Merkins on tire until the 6. Continue with tire chase to benches, step ups with tire over head.
Three Innings of Retired League Baseball
Partner up for a cumulative exercise count. P1 exercise while P2 runs bases in unique manner.
P1 – 100 Tire Merkins; while P2 Runs bases with Tire Overhead. Flap Jack when P1 crosses home plate. Inning 1 over when cumulative count of 100 Merkins completed by both partners.
P1 – 200 Tire Squats; while P2 Drags tire through legs. Flap Jack when P1 crosses home plate. Inning 2 over when cumulative count of 200 Tire Squats completed by both partners.
P1 – 300 Tire Flutter Kicks; while P2 deep lunge walk while balancing next to tire. Flap Jack when P1 crosses home plate. Inning 3 over when cumulative count of 300 flutter kicks completed by both partners.
Part 2 – Retired Track & Field Events
Throwing tire back and forth across infield of track.
- Tire Put
- Tire Discus
- Tire Backward Toss
Part 3 – Obstacle Course (Time Ran-Out, idea recorded for future 60 minute version of workout)
Set-up two rows of tires near the monkey bars. Entire Pax does donkey kicks off the tires; while one guy runs through the tires, does 4 pull-ups, followed by 5 burpees. After 4 pull-ups, jumps up and goes through the tires to start the circuit.
CoT
NoRama = 1 Rom Guzman becomes Agassi
CoRama = 7
Praising God for the men in our life that push us to get better everyday. Prayers for recovery of all our PAX who ran the half marathon on Sunday. Praise for Flame and all he has done for F3 Lehigh Valley. Help us Lord to celebrate each moment and relationship in our life with excitement. Thank God for opportunities like F3, community events, bicycle rides, and charity fundraisers like the Green Egg Cook off in Fleetwood to bring men together to help others.