15 PAX and 1 FNG enjoyed some grounding core work and weighted carries to celebrate 4 decades of YHC’s life.
AO: Westeros (Elmington Park, West Nashville)
CONDITIONS: dark and lovely
PAX (16): @Pep, @Pop-A-Lock, @CubCadet, @Mermaid (from Knoxville), @Sherlock, @Grape, @Natural Ice, @Vector, @Tim the Toolman, @DintyMoore, @Supernova, @Black Lung, @Salpal, @Red Skull
FNG (1): @Shepherd’s Pie
5:30 – YHC, drowsy from too little sleep welcomed the PAX and forgot the disclaimer.
PAX reminded YHC of disclaimer on the mosey. Thank you!
Mosey to a spot on the field and
– plank + gratitude pop corn
– 10 mountain climbers
– 10 SSH
– 10 IW
Mosey to soccer goals for bear crawls and crab walks.
Mosey back to the top of the field and circle up around the coupons.
Instruction: we’ll be in a circle doing core work. 1 movement and 1 exercise for each decade of my life. One PAX at a time from the circle will do a weighted carry to large tree across the field. We have a 15# kb, 30# kb and a ruck with 20# in it. YHC showed some variations on the weighted walk: walk with weights at sides, one up/one down, at chest.
Circled up and started:
Decade 1: baby crawl in a circle then plank and 10 up and downs in cadence
Decade 2: bear crawl in a circle then plank and 10 shoulder taps in cadence
Decade 3: crab walk in a circle then 10 Freddie Mercuries in cadence
Decade 4: lunges and then 10 Carolina dry docks
Repeated 4 times (2 clockwise, 2 counter clockwise)
Warm down: mosey to the tree and back, 2x. Some high knees and butt kickers along the way.
– count-o-roma, name-o-roma
– praise/celebration, requests, updates from the PAX
– YHC invited men to take a knee and reflect on their coming week for 1 minute … what’s in front of you, how might you need support? what might your heart be longing for this week.
– YCH blessed the men, their hearts and their week
As I enter my 5th decade I’m thankful for the 4 that have come before it. I’m realizing more and more that to live well in the now I need take excursions back into my past and recover lost treasure, heal old wounds, forgive, honor, grieve what was or what wasn’t, remember joy and celebrate.
In other words, to be the fully integrated, whole man I want to be I need to work to restore all parts of me, some of which have been lost in the wreckage of my life.
This am was a small homage to those excursions as we rotated through 4 rounds of ground movement + exercise. Each decade of my life has highs and lows. Each of those highs and lows of my personal story is grounded in a larger story.
I’m thankful for you men and the work of F3 and the part it’s played in my personal journey over the years.