THE SCENE: Temps in 70’s but very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 15 second squat, 10 Windmills, 30 second squat, 15 Iron Mikes (four count), 45 second squat, 10 Baby to Wide Arm Circles Forward and 10 Backward, 60 second squat.
THA-THANG:
Mosey to Stop Sign at North East Corner of Admin Bldg. 20 American Hammers. Next, we will head west on the road that semi-circles around the Admin Bldg, stopping at each cone to do the listed exercises by the cone.
- Cone 1: Ten Burpees. Bernie Sanders to Cone 2.
- Cone 2: 20 Hello Dollies (four count). Hop to Cone 3
- Cone 3: 20 Imperial Walkers (both legs = 1). Bear Crawl to Cone 4.
- Cone 4: 20 Smurf Jacks. Lunge to Cone 5.
- Cone 5: 20 Merkins. Grapevine right to Cone 6.
- Cone 6: 20 Big Boys. Grapevine left to Cone 7.
- Cone 7: 20 Side Straddle Hops (four count), 20 Carolina Dry Docks, 20 Flutter Kicks (four count), 20 Squats, 20 Bicycle Kicks (four count)
Mosey back on Semi Circle to grassy area on top of Mt. Everest. We will stop to do 20 Big Boys and 20 Merkins. Next, we will run down summit of Mt. Everest to grove of Conifer Trees. We will do ten Burpees then run back to top of Mt. Everest. We will do 20 more Merkins and 20 Big Boys.
Next we will go back to Cone 6, do written exercise there and then reverse direction back to Cone 1.
Mosey to monument past stop sign at northeast corner of Admin Bldg. Stop to take another gander at the river, doing a one minute squat while gandering. Then mosey down hill to Dragon Tail and on to parking lot at entrance of northern ball fields. Go to CMU pile. Men team up in pairs of two. We will do Dora’s. While one partner does Bernie Sanders to other end of parking lot and sprints back, the other partner does exercise with CMU. Then men trade places. Each pair will do the following exercises with CMU’s:
- 100 Overhead Presses
- 100 Curls
- 100 Rows
- 100 Squats with CMU at chest
Mosey to AO
MARY:
20 Box Cutters. 20 Bicycle Kicks, 4 count.
COUNT-OFF & NAME-O-RAMA
12 men with one FNG, Hunter Davidson, a friend of Goober’s who was visiting from Indiana. We dubbed him “Bo Peep.”
CIRCLE OF TRUST/BOM:
Our Future Is In Good Hands
My family doctor, Dan Ely, MD, and I were talking during my annual checkup with him last month. We were talking about some of the things we are involved in. He is pulling back his outpatient practice to part-time but still will supervise medical residents at UT Hospital. He talked about how much he loves to supervise residents as they train and grow as doctors. I told him about F3 and the joy I find in my relationships with men of all different ages, including men much younger than myself. I told him about the outstanding characteristics of the men I meet who seem to be so much more astute and mature than I was when I was in my twenties. Dan and I talked about how it is reassuring to meet such outstanding young people. We feel like the world will be left in good hands when we pass on.
As a 62-year-old I want you to know how much I enjoy getting to know all of you men in F3. One of the fantastic things about F3 is the opportunity for older and younger men to have relationships. Whether the younger or the older man, we benefit from these friendships. I am inspired by the younger men I meet in F3. I like to see you younger men facing the challenges you face and overcoming them. I like it when I can be of service to you in some small way. I encourage you to seek out some of us older guys when you may need some words of wisdom from men who have struggled in the past with challenges that you may be struggling with now.
I can remember a group of men I used to meet with when I was in my late 20’s. It was a group of about seven men from the church in Atlanta that I was a member of. The group was comprised of two guys in their 20’s (another fellow and myself), a number in their 30’s or 40’s, and one in his 50’s. I gained so much from that group. We could talk about anything and the attention, respect and love that I received from those men was powerful. And, the older men, I believe, gained just as much. There was a bond, a sharing, and we all grew from it.
We never stop growing as men. I encourage each of you to seek fellowship with your brothers. A few minutes of talk after a workout can turn into something special. A Coffeeteria with the guys can lead to discussions and sharing that can be powerful. Our fellowship has sure been powerful for me, whether with men my age or those much younger than me. And, observing you younger guys in F3, it is great for me to know that the future is in good hands.
MOLESKIN:
Prayers for Jinxy (who joined us at Circle of Trust as, due to health issues, he did not work out with us. Fortunately, he is recovering.) Prayers for High-Heels whose mother died this past week. Prayers of Crawdad’s wife, Kaitlin, who had back surgery. Prayers for Tank’s wife, Junk’s wife, and Thunderstruck’s mother.