THE SCENE: Just about perfect. Partly cloudy, slight breeze, high 60s.
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Pele and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together! Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet. We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.
WARM-O-RAMA:
-20 Side Straddle Hops (4-ct), in cadence
– 10 Windmills (4-ct), in cadence
– 10 BACs forward/10 BACs backward (4-ct), in cadence (1/2 were wide-arm circles)
– 10 Tempo Squats (4-ct), in cadence
THA-THANG:
MOSEY to front of Admin Bldg.
- Count off by 4s. 1’s and 2’s do 50 CALF RAISES, 3’s and 4’s do 50 AMERICAN HAMMERS. Run to the corner of the loop and back, then do the other exercise, then run again. Alternate 20 SQUATS/10 MERKINS until 6 catches up.
- RINSE AND REPEAT. But this time do 50 CDDs and 50 GRADY CORNS (single count)
MOSEY to stop sign at southeast corner of the circle drive.
– UPHILL SPRINTS. Four sets of cones will be laid out up the road, about 40 yards apart. Sprint from one cone to the next in same groups of 4. One of the sprints will be a BERNIE SANDERS.
MOSEY to Bowl Area south of Admin Bldg.
TRAINING FOR MARCH MADNESS!:
Start at the base of the hill. Defensive basketball stance. Backpedal left shoulder x 4, Right Shoulder x 4, RINSE AND REPEAT, Charge up the hill, 5 Bobby Hurleys.
Wait until 6 catches up, and rinse and repeat x4 (1st half/2nd half/overtime/double OT*). *We didn’t get to Double OT due to a wedding engagement situation. Q considered calling an audible to Pickle Pounders, but resisted.
MOSEY to Bat house.
– GRINDERS! 4 STATIONS:
- BAT HOUSE: 25 SMURF JACKS
- BOTTOM OF STAIRS: 25 BBS
- BOTTOM OF SUMMIT: 10 Burpees
- TOP OF SUMMIT: 25 LBCs.
Do two rounds, then meet at Base of Summit for one last charge up to the top, staggered (1s, 2s, 3s, 4s). PAX had option of doing Burpees at the top or cheering on their fellow PAX as they ran up. Good participation on the latter option. Didn’t see one burpee being performed…
MARY:
- 20 American Hammers (4-ct), in cadence
- 20 Box Cutters (4-ct), in cadence
- Xs and Os
- 10 Leg Lifts
COUNT-OFF & NAME-O-RAMA
17 strong!
CIRCLE OF TRUST/BOM:
Katharine Hepburn, in her own words [paraphrased]:
“Once when I was a teenager, my father and I were standing in line to buy tickets for the circus. Finally, there was only one other family between us and the ticket counter. There were eight children, all probably under the age of 12. The way they were dressed, you could tell they didn’t have a lot of money, but their clothes were neat and clean.
The children were well-behaved, all of them standing in line, two-by-two behind their parents, holding hands. They were so excited, jabbering about the clowns, animals, and all the acts they would be seeing that night. By their excitement you could sense they had never been to the circus before.
The father and mother were at the head of the pack standing proud as could be. They were smiling and enjoying seeing their family happy.
The ticket lady asked the man how many tickets he wanted? He proudly responded, “I’d like to buy eight children’s tickets and two adult tickets, so I can take my family to the circus.” The ticket lady stated the price.
The man’s wife let go of his hand, her head dropped, the man’s jaw fell open. Then he leaned a little closer to the ticket lady and asked, “How much did you say?” She again stated the price.
The man didn’t have enough money. How was he supposed to tell his eight kids that he didn’t have enough money to take them to the circus?
Seeing what was going on, my dad reached into his pocket, pulled out a $20 bill, and then dropped it on the ground. (We were not wealthy in any sense of the word!) My father bent down, picked up the $20 bill, tapped the man on the shoulder and said, “Excuse me, sir, this fell out of your pocket.”
The man understood what was going on. He wasn’t begging for a handout but certainly appreciated the help in a desperate, heartbreaking and embarrassing situation.
He looked straight into my dad’s eyes, took my dad’s hand in both of his, squeezed tightly onto the $20 bill, and with his lip quivering and a tear streaming down his cheek, he replied; “Thank you, thank you, sir. This means so much to me and my family.”
My father and I went back to our car and drove home. The $20 that my dad gave away is what we were going to buy our own tickets with.
Although we didn’t get to see the circus that night, we both felt a joy inside us that was far greater than seeing the circus could ever provide.”
That day I learned the value to give.
~ Katharine Hepburn*
(from Everything Good in the World)
(* Online research showed that this is actually a narrative that was published in the 1995 book “A 2nd Helping of Chicken Soup for the Soul,” part of the popular Chicken Soup collections of inspirational tales. It illustrates a powerful lesson, regardless of its actual source. But I hate Fake News, so I just wanted to point this out…)
We have an opportunity to give as a group to this month’s fund drive, which benefits STREET HOPE, an organization that assists victims of human trafficking. They still need 55 gallon trash bags, napkins, and/or copy paper. Bring those items to a workout and we will get them delivered.
MOLESKIN:
Prayers of thanks that Dungbeetle’s situation at work is resolving itself, prayers of healing for Jinxy and for Abacus’s mother.
ANNOUNCEMENTS:
None