Author: Roscoe (Page 18 of 21)

The best way to develop habits is to have the discipline and willpower to follow through with your plans.  I struggle to be disciplined in all things and so I am looking to have a little added accountability from my F3 brothers in an effort to be a little more intentional about health and wellness.  Here is what you can help me with and if you are interested please join me!  This 40 day challenge begins on January 20^th and ends on February 28^th.

EXECUTIVE SUMMARY:  Workout a minimum of 5x per week from Jan 20 through Feb 28.  Don’t eat sweets, soft drinks, or junk food.  Four cheat meals.  You can earn more.  Don’t drink alcohol or if you do, limit it to one or two drinks.  Hold yourself accountable by tracking your efforts your efforts.

What is required?

Fitness:

You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  “Two a day” workouts count.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.

Diet:      No gluten.  (Just kidding.  If we did this our COT would last all morning because everyone would have to talk about it.)

No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili or eat the grilled chicken without the bun.  No fried foods.

Protein shake within 30 minutes of ending the workout.  This is the only expense. Get some protein powder and a shaker bottle and make it a habit.   Drink more water.  Google what “eating clean” means and stick to it.

You are allowed four cheat meals during this challenge and because this challenge falls during my birthday month I will be eating pizza and ice cream at least once.  Cheat meals must be named and claimed so if you “accidentally” find yourself having that chocolate covered brownies on a day you didn’t plan to cheat, then that is one of your cheat meals.  Tough stuff.  There is no try…only do.

If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out work a bad diet.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, you are an adult and I am not recommending anything here.  Moderation and limit yourself to one day a week if you have to have it.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  (I use the “notes” on my Iphone since I always have it with me.  I tracked all my workouts on my phone in 2017.  It is helpful to look back and see what you did and when.  It is also helpful to make notes about any injuries or other worthy things to note.  You can also see where you failed to work out and why.  It is a good habit.

I will be sending some tips along the way like healthy snacks in between meals and some “garage” workouts that don’t require weights and welcome anyone else to do the same.  I have heard from some of you on Slack that you are doing this with me and I appreciate it!  Start now getting your mind right and try to push yourself to do a little extra leading up to this challenge.  Good habits are hard to break!

It was a great day to post to an F3 workout in the Gashouse.  Short Sale and I EH’d a friend to come to the workout and Short Sale even picked him up this morning.  Actually our friend’s M and 2.0’s were giving him grief so he couldn’t back down.  His message to us the night before was and I quote, “kill me now”.  I tried to think of a scalable beatdown that would be appropriate for all fitness levels.  Partner work seemed to be the best so I borrowed and modified a favorite from C-Span and set out some coupons a little early.

A total of 16 showed up with two FNG’s.  We also welcomed back Emoji who made his first post last Saturday.  T-Square brought a 2.0 with him to share the Gloom.  A brief disclaimer and introduction to F3 (it’s free and money back guarantee) and we began the warmup which included SSH, Appalachian Americans, Squats, Merkins, and LBC’s.  Since the painlab was closed we descended onto the nature trail and to the flag for the Pledge and a countoff and second core principal (peer led).

Then we were off to the FPC newly paved parking lot.  YHC began to introduce the “Thang” when he saw TimeFrame and Google coming up the hill.  No one including me realized they were back there (Q-fail).  The first lesson of TheTraveler’s Gift was shared.  “The Buck stops here.”  Stop making excuses for yourself. F3 is available to all men.

There were ten parking spaces with written exercises in each space.  Partner up and get to it.  Partner one runs a lap around the circle while partner two performs the exercise for cumulative combined reps.  The exercises were: 100 Jump Rope, 100 LBC’s, 100 Merkins, 100 Flutter Kicks, 50 burpees, 150 Squats, 100 dumbell shoulder shrugs, 100 shoulder taps, 100 Seal Jacks, and 100 Mountain Climbers.  The lesson of this is that in life everyone goes through the same things at different times.  It was a good push and even though our FNG QT said during a lap that he blacked out we all made it through without anyone splashing merlot.

Next we moseyed to the Grier track.  Partner One runs to the middle of the field and touches the football (YHC placed it there before the workout) and back to partner two who is lunge walking the track.  Whoopee stole the football so we had to take it back to the field.   We completed about half a lap but due to time we Omaha’d and moved on to Frisbee throws.  FNG QT threw the Frisbee onto the field and all the PAX chased it and then completed 10 burpees.  They repeated something like this again while Whoopee and I placed the cones that Short Sale brought to outline the football field.  We broke into two teams and played Ultimate Frisbee rules football for the remaining time.

Team one was superior to Team two today.  I think they had more players and they had JJ who was always in the right spot to make a play.  Plus the usually gentlemanly Stroganoff had on a company futbol jersey with number 90 like Julius Peppers and was handchecking more than Harvey Weinstein.  Emoji was in full momentum and almost crushed JJ into a little Reddick meatball but somehow JJ survived.  T-Square was a chameleon and kept pretending he was on Team two who kept throwing him the ball.  Next time we will play shirts and skins to better differentiate the teams.  By all accounts of Team two Emoji caught the game winner however Team One threw the challenge flag and it was overturned as Emoji had stepped out of the back of the endzone.  Team one quickly capitalized on the lull in the action and caught team two resting and threw several strikes down the field for the win.  As we collected the cones and moseyed back to start the bells were already ringing, signaling the end of the workout.  (Q-fail #2)  We circled up and named out FNG’s “Paw Paw” and “QT”.   At some point I covered all 5 core principles of F3 and got to the second lesson of The Travelers Gift…”seek wisdom”.  We should all strive to learn all we can from each other.  The more you know the more you realize you don’t know.  That brings on more humility and makes us more open to listening.

We had a large number at Coffeerama and we learned that Emoji has claustrophobia and that QT once crawled up the Grand Canyon on his hands and knees in the dark while getting soiled in Donkey scat.

Prayer requests go out to T-Square’s M and there was one more that I forget (Q-Fail #3) but I remembered it as we closed in the COT.

I am thankful for my F3 brothers and look forward to 2018 and the continued stories of changed lives and community impact.

See you tomorrow for a run at 0630 at either the Coconut Horse (Harris Teeter in SWGA)  or Common Ground in Stanley (NOGA?  EAGA?)