A shy over 5 years ago, I finally relented to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom. Led by Hambone, I thought I would (but proudly did not) splash merlot after the WOR. Flash forward to 2022, and the positive impact of F3 on my life, especially the past 3 years, has been huge (if my biceps are not quite so). Thus, this morning, I wanted to celebrate all things 5.
PAX: Black Lung, Focker, Legal Eagle, Michelin Man, Porcelain, Salpal, Supernova, T-cell, Tim the Toolman, Vector (QIC) and Wet Wipes with the dedicated wounded but healing walkers Cub Cadet and Firefox
Conditions: Pelting sloppy rain, 60s – truly in the words of many PAX “beautiful”
Playlist: Bands and songs with “5” in the name — a lot of bands with a lot of not so good songs:
I Want You Back – Jackson 5 (inadvertently deleted from playlist at the start by the soggy Q)
Wake Up Call – Maroon 5
Mambo No. 5 – Lou Bega
White Lines – Grandmaster Flash and the Furious Five
9 to 5 – Dolly Parton
Video Killed the Radio Star – Ben Folds Five
She Looks So Perfect – 5 Seconds of Summer
5-1-5-0 – Dierks Bentley
Worth It – Fifth Harmony
Go Where You Want to Go – The 5th Dimension
Bad Company – Five Finger Death Punch
When the Lights Go Out – Five
Kick Out the Jams – MC5
Glad All Over – The Dave Clark Five (cut for time)
Superman (It’s Not Easy) – Five for Fighting (cut for time)
Disclaimer given and then mosey in the beautiful pelting rain to the McCabe Rec Center for the Sloppy Warm-o-rama (as Q tried to get music started):
Squats, LBAC, Reverse LBAC, WMH, Good Mornings
The Thang: 5 Exercises, 5(0) Reps, 5 Sets
5 exercises: Merkins, squats, big boy sit ups, DIPs, pull ups
Do 50 reps of each, run around the Rec Center, repeat for 5 sets. Q, in the interest of time, Q reduced reps of a selected exercise to 5 with each set.
Mary: Flutter Kicks, Ankle Lifts, 10 Burpees, and a few SSH to close us out.
COT:
- Open Tab (or Maybe Tap Out, Tap In – we were confused) tonight — check Slack for deets and come for the beers and more importantly the discussion.
- 30 seconds to listen to the world (and our walkers returning to the COT)
- Sincere thanks to the HIM and F3. This morning, being grown up dudes basically splashing in the rain, illustrates why F3 is so special. Reach out to those we encounter who would benefit from F3 as I have — I am stronger physically, emotionally, mentally thanks to all of the HIM who I’ve encountered along this journey. Keep pushing and inspiring me and each other. #ISI
- Also, I unfortunately failed to send thanks for our veterans on 11/11 — appreciate all of you (including Porcelain and Cub Cadet who were with us this morning).
- Cafe Dose followed and was awesome (complete with Focker looking like he walked out of the sauna at the Y)
SYITG,
Vector