July 26th, 2016 By The Nanny

23 tired and drowsy pax rolled into the AO anticipating some hard work.  23 pax left sweaty, worn out, yet somehow invigorated for the day that stretched out before them.

The Thang:

1. Warm-a-rama
   1. SSH x 20
   2. Merican Clock
      1. 12:00 – Std Merican x 15
      2. 3:00 – Wide Merican x 10
      3. 6:00 – CDD x 10
      4. 9:00 – Diamond Merican x 10
   3. Air Squat x 15
   4. Mtn Climber x 15
2. Partner Bike Rack Work
   1. Elevated Dips x 20 and….. MAKE EYE CONTACT!!!!
   2. Elevated Mericans x 20
3. Mosey to playground for American Ninja Warrior Ring Toss
   1. Choose bars or rings, keep arms in an “L” and work your way down the line.
   2. Repeato
   3. Squats while waiting & Lunges when done
4. KingMe Burpees from playground to covered walkway on bus lot
   1. What is a KingMe Burpee?  Partner 1 drops into bottom of burpee pushup while partner 2 jumps him and goes into bottom of burpee pushup while partner 1 jumps him.
5. Bus lot sprints w/painstations
   1. 1 burpee, plank, on “go” sprint to other side and do 10 Plyo Merican (slow down motion, explode up so hands come off ground).  Plank when done, on “go” sprint back to start.
   2. 2 burpees, reverse lunge walk back.
   3. 3 burpees, CDD x 15
   4. 4 burpees, anyone can forward bear crawl…..reverse bear crawl
   5. 5 burpees, air squats x 30
   6. 6 burpees, spiderman mericans
   7. 7 burpees, something….
   8. 8 burpees, DONE!
6. Mosey to double set of stairs in front of HCES.  Reverse spiderman mericans up both sets of steps.
7. Mary
   1. Mason Twist x 15
   2. Slow Scissors x 15
   3. Crunchy Frog x 10
   4. LBC x 15

The Naked Moleskin:

1. F3 is a powerful engine for fitness, fellowship, faith, life change, weight loss, improved fitness, and so many other things.  This F3 engine runs on a high octane fuel called the pax.  Without our guys – and without a constant refresh of new guys in the F3 tank, this thing would stop cold and die.  That is why this morning was exciting for me – I was anticipating 3 FNG’s all posting for the 2nd time to earn their name.  That is worth waking up for.
2. Greg Smith made his first appearance in the Highlands but his 2nd F3 post.  Nickname ideas were flying and the creativity was truly stunning.  BUT @Bling took the win at the final moment when he excitedly came up to YHC and said “I got it!!!”  Greg is a principal at Lake Norman Charter.  That school always has a crazy wait list to try and get in.  If you actually get a spot you fell like you hit the lottery.  Please welcome “Powerball” to F3 Nation.
3. Jason Helms had the fortunate or unfortunate (he will have to say) luck to be in YHC’s crossfire while tightening the EH on FNG Chad Schilling (see below).  Helms heard what F3 was about, had some awareness of it, and committed then an there to showing up 2 weeks later.  Man of his word.  Name.  Ed Helms is the actor who plays Andrew Bernard on The Office.  Jason and Andrew now share the same nickname – Welcome to Highlands, Nard-dog!!
4. Chad Schilling has been patiently listening to me talk about F3 for what….2 + years at least?  YHC caught him at a moment of weakness over July 4th weekend after a few cool beverages and he also committed to showing up for a beatdown in 2 weeks along with @Nard-dog.  Again, a man of his word and today was post #2.  Chad loves him some scuba.  Ask him about his recent trip where he swam with sharks – a mind blowing trip for him.  Another guy who was totally into the underwater world was a Frenchman named Jacques Coustea.  Jacques had a killer research vessel which became famous.  It’s name was Calypso.  Please welcome Calypso to the Highlands pax.  Could double as the name for a Bond villain…
5. Today was a slog for sure.  Tougher than I thought it was going to be.  Thanks for hanging in there with me and remember, F3 beatdowns are all about a You vs You competition.  Every guy at our workouts has the permission and expectation to modify so that it is something that challenges them right where they are.  Our fitness is a journey not a destination.
6. Please indulge me as I take an introspective dive into what 4 years of F3 has meant to me.  F3 has been and continues to be one of the most impactful things to have intersected my life.  Before F3 I was the prototypical male on the mid-life island of social seclusion and monotony.  I was doing what I was supposed to; seeking Jesus in my broken way, loving my bride the best I could, trying to be a noteworthy dad to my 4 kids, pursuing a career, but I tell you what, life lacked something.  F3 has been a ticket to daily early morning adventure; to completely stupid and utterly pointless yet surprisingly important activity that has filled a void I didn’t even know was there.  F3 has been the vehicle to bring me into a fraternity of brotherhood with a host of men I never would have had the excuse I needed to get to know.  These men have been examples to me of how to be a better follower of Christ, a better husband, a better father, a better employee, a better leader, and a better friend.  I am fortunate to have found the Highland pax, but these men are all around us.  Most of them are trapped on their own islands of monotony with no way off.  Extend the invite, men – there are others like you and me who need it.

Highlands