Tag: Duggar

THE SCENE: 60s – orange tape everywhere. The Big Ball’s beloved AO meeting spot (World’s Fair Park fountains) was sectioned off by orange tape and construction cones for what I can only assume is the work of an overzealous TN Vols fan.

F3 WELCOME & DISCLAIMER

 

• Welcome to F3: Fitness/Fellowship/Faith

• My name is Steam and I’m ready to get steamy.

• Couple of things before we begin:
  • Not a professional
  • You’re here on your own volition
  • I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
• Because check it out – most people in the world aren’t out here – I think that’s a pretty accurate statement. But you are – make it count

WARM-O-RAMA:

 

• 4 Count Merkin: 10 x 4 IC

• Mountain Climber: 10 x 4 IC

• Rockette: 10 x 4 IC

• Squat-Bender: 10 x 4

• SSH: 10 x 4 IC

THA-THANG:

[ Theme of 10s for the day ]

(Mosey to Big Ball Stairs)

[ 10 for 10 ]

• All 10 exercises will be done here at the bottom of the stairs

• 1st 5 Xs: execute together – bear crawl up this first flight of stairs – and run around to the right until we’re back here.

• 2nd 5 Xs: execute together – run to the right and around – bear crawl down the stairs right back here
  • (Modification after 1st round of 2nd 5 Xs –> rain comes down and makes the stairs slick so walk down the stairs and execute 5 squats instead)

• The Xs
  • 1st 5:
    • 10 merkins (down/up)
    • 10 V-Ups (1 count)
    • 10 wide merkins (down/up)
    • 10 spider-mans (1 count)
    • 10 4 count merkins

( 20 Seconds in between the 1st 5 and 2nd 5 )

• 2nd 5:
  • 10 squats (down/up)
  • 10 plank jacks (1 count)
  • 10 iron mikes (1 count)
  • 10 Oblique crunches (1 count)
  • 10 lunges (1 count)

( 20 counts of rest )

“Sometimes the only way you can go is up – so up we go)

(Mosey up the full flight of stairs to the top)

(Mosey to WFP entrance across bridge on the Left)

[ Level Up ]

• In a circular fashion around the monument at the entrance to WFP
  • 5 incline merkins on lowest level
  • push-up hands to the second level — 5 incline merkins
  • push-up hands to the top level — 5 incline merkins

[ DimeLight ]

• Alternating lights, execute 5 SSHs or 5 merkins (all 1 count) until you get to the other side of the bridge – Al Gore
• Tired? Sore? Push a little longer – and pull one of these guys with you to push as well

(PAX is spent – but still rocking)

(Mosey under the bridge by the water)

• Battle buddy up
• Battle buddy teams against either side of the tunnel/bridge below the Big Ball

[ 1 more + 5 ]

• BB1: handstand against wall
• BB2: Bear crawl to the middle (ruck as a point of contact)
  • Execute 1 merkin
  • Bear crawl back to recover BB1
• BB1 & BB2 switch roles
  • However – BB2 now does 2 merkins
  • Same thing next time, except BB3 does 3, so on and so on
• When BB team finishes 5 merkins total – hold the wall-sit

(Rest  = 5 SSHs in cadence)

• BB teams back on the wall
• BB1: Wall Sit
• BB2: Long jump to the middle (ruck)
  • Execute 1 burpee
  • Long jump back to recover BB1
• BBs switch roles
  • Same deal as above

(10 SSHs all together)

• Single file line going towards AO
• American Indian run back to ShovelFlag

[ At ShovelFlag/Next to AO ]

MARY:

[ Quarter-Pounder ]

• 25 flutter kicks (4 count)
• 25 LBCs (4 count)
• 25 American Hammers (4 count)
• 25 Mountain Climbers (4 count)

^^^Holy crap that’s a core killer ^^^

[ Yoga with Steam – 5 Minutes ]

• Why? Because I’m getting old and sore and don’t stretch at all pre or post F3. And apparently it’s good for you, idk. It was a worthy endeavor.
• Worked through a variety of slow movements – exposing and manipulating muscle groups that were worked today

COUNT-OFF & NAME-O-RAMA

12 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

[ What do you do when you don’t get the results you want? ]

MOLESKIN:

• Training for Army OCS, and yesterday I didn’t get the answer I wanted. I was off by 4 points on my testing. Missed it by that much. I was pretty pissed. 4 points are you kidding me? I racked my brain going through what I could have done better, playing out hundreds of scenarios in my head – of what I thought would be a very different turnout. 
• So what now?

 

• And yeah – it’s disappointing but I have 2 options – (1) take it as a crushing blow and count myself down and out or (2) absorb the blow – get back up on the horse and move forward – realizing the work I need to do to make it happen next time. 

 

• Regroup. Get back up. Stay in it.

 

• Question/Challenge to all of us is this: when you don’t get the news or results you want – what’s your initial instinct and how do you pick yourself up and move forward. 
  • Maybe a bigger question is not what your initial instinct is but who/where do you run to?

Motivational Statement from a timeless classic: https://youtu.be/umSlEYfYzK4