Some of our greatest gifts are often overlooked because they are so common, too familiar. As we warmed up we were challenged to use this workout to celebrate the gift of movement. We can all recall the frustration that comes with injury or sickness and the thrill of motion afterwards. Our ability to express our will through the gift of movement is one that we rarely remember until we lose it. On this morning 21 PAX were young, alive, and healthy and we celebrated with a toe to head workout. This was my maiden Q, no FNG’s.
Warm-Up
- Good Morning (slow count) x 10
- Side Straddle Hop x 15
- Seal Jacks x 15
- Planking Calf Stretch x 30 seconds each leg
- Downward Dog into Carolina Drydocks x 10
- Calf Raises
x 10, er x 20
The Thang
Mosey to the back field to some mumble chatter about how dark it was
Hammies & Glutes Section
- Enhanced Lt. Danger (enhanced by inchworms into and out of the merkin) x 15 officially but unofficially, no one knows, 10 maybe?
- Homer to Marge (slow count with a glute squeeze at top) x 10
- High Knees x 30 yards
- Al Gore x 30 seconds
- High Knees x 30 yards
- Single Leg Deadlift x 10 each leg
- Enhanced Lt. Danger x 10 (for real this time)
Mosey deep into to the side field to some mumble chatter about how dark it was
Ab & Core Section
- Groiners x 10
- Dying Cockroaches x 10
- Peter Parker x 10
- Freddy Mercury x 10
- Chilcutt Railroad out of the field
Mosey to the bridge to some mumble chatter about how dark it was for Monkey Humpers x 10
Blazing fast mosey (for some) up to the top of the hill where we did Downhill 4×4 x 4 then a downhill mosey to the rock pile
Arms and Chest Section
We broke into two groups
- Group 1: Wheelbarrow 20 yards uphill then partner goes 20 yards uphill, reverse and do the same downhill, switch places with Group 2
- Group 2: Rock Curls x 10, Overhead Rock Press x 10, Tricep Extensions x 10, Bent-over Rows x 10 repeat till group 1 returns, switch places with Group 1
Quick uphill mosey to ball field A with a backwards run between two of the speed bumps
Head Games Section
- BTTW x 60 count
- Run across field to outfield fence
- People’s Chair with 20 Seal Claps
- Sprint across outfield, recover across infield
- Repeat w/ BTTW descending x 45 count / x 30 count / x 15 count
- Mosey to Parking Lot
Moleskin
Drinking a cup of coffee, like the gift of movement, is about as ordinary and routine as it gets and yet when you encounter a cup of coffee with gratitude, imagination, and all five of your senses it can be a transcendent experience of pure joy.
Your cup of coffee began its journey on a quiet mist shrouded hill somewhere near the equator in the land of vaqueros, cooking fires, and peaceful mornings interrupted by the roosters’ crow. It is harvested by hard working men and women under an open sky and God’s bright sun. Your coffee is then transported in burlap sacks on brightly painted cargo ships piloted by sailors far from home across the timeless ocean before finally making it to you.
In a warmly lit kitchen in the pre-dawn darkness you pour the coffee beans into a grinder listening to the noise of the falling beans; delighted by the earthy smell of a Costa Rican hillside that fills your nostrils. As the coffee pot comes to life you hear the whooshing as water is sucked out of the reservoir and begins to pour over the coffee grounds, moments later a slow trickle becomes a steady stream as the pot begins to fill with coffee. Steam rises slowly out of the coffee-maker and the air is filled with the smell of deep, rich happiness. You pour a cup and feel the satisfying shape of a glazed clay mug that sits just right in your cupped hand. Warmth radiates into your fingers as steam curls off the top of the mug like mist on the Mississippi on a cold, October morning. You raise the cup to your mouth and feel the rush of hot liquid, the acidic bitterness mixing perfectly with the fat of the cream and for a moment, your senses on overload, you experience a quiet moment of simple transcendence. Its not even 6:00am yet, what joy does this day hold?
The spoken challenge for this workout was to approach those closest to us, specifically our wives and children with the same sense of curiosity, imagination and awe that we just drank that cup of coffee with. When you spend 10, 20, or 30 years with the same person you can start to encounter them on auto-pilot, with the same routines, expectations, and set patterns of communication that we all settle into. But what if you let your wife surprise you? The challenge is to look at her as if for the first time, be curious about her, what is going on in that gorgeous head of hers? Surprise her, rewrite the script, talk to her in a way that honors the mysterious miracle that she is. There is so much joy in our lives but often it is hiding right there in plain sight. Be curious my friends, and reap the rewards – a life full of joy!
So glad that I found F3, I love hearing y’all joke around in the morning as we are delightfully miserable together. I am becoming a better (and skinnier) man because of my time with the F3 tribe.
-Marmalade
