Continuing the bond, F3 & AG

23 posted on a chilly January morning at The Mothership with many regulars and Upper-Upper Management in the house.

Rook Starts the morning:

Warm Up

  1. Run through AG school buildings. Avoid the hardcore 6 AM Worm guys.
  2. Circle up in Selwyn back parking lot
    1. Side Straddle Hop
    2. Squats
    3. Merkins
    4. Freddie Mercury
  3. Run to Rock’s Playground for Three Wise Men.
    1. Run top of Jacob’s Ladder hill – 10 merkins
    2. Run to top of Esau’s Ladder hill – 10 merkins
    3. Run top of Robert Plant hill, touch fence. 10 diamonds at the toe of the hill.
    4. Rinse and repeat 3 times.
    5. Plank-o-roma waiting on the 6
  4. 5 pull ups with merkines in between. 3 times around.
  5. Head to Myers Park via Back Forty. Bear crawl and lunge walk to the parking lot for one round of dolly at each speed hump and corner.   Plank till 6 arrives.

FOD takes the lead:

  1. Mosey to the hill behind AG. Partner run the loop with flutters, knee ups, imperial walkers, squats and arm circles.  To the prison.  Step ups 20, dips 15, merkins 15, repeat x 10
  2. COT

The Thang:

There has been a lot of chatter this week and even today about would there or would there not be an AG Back Blast.  Since you are reading this, the answer is yes.  Instead of focusing on the banter that happens each week at AG, the Mothership, and the many other daily and weekly F3 works outs, Iet’s take a moment to remind ourselves of the 5 core principles on which F3 was founded.

  • Are free of charge – Pretty certain that after 7 years of The Mothership, not one member of the PAX has paid to play.  Except, of course for doctors, chiropractors, medicines, weight vests (no longer used), kettle bells (seldom used), entry fees to CSAUP events (fewer these days as the PAX has greyed).  Fortunately, many of the AG PAX are now card-carrying members of the AARP, so the senior citizens discount helps. So check.
  • Are open to all men – Yep, not once have I witnessed a man being turned away or welcomed with anything less than enthusiasm when first joining the PAX at AG.  So check.
  • Are held outdoors, rain or shine, heat or cold – Ah, got this covered too.  The AG/Selwyn campus is the perfect place to be on a warm bright spring day or a dark, harsh icy morning when the City is quiet and the pay for play places (see above) are closed.  There are plenty of man-made and natural features to push, pull or run over and cover to take refuge under when the weather becomes unrelenting.   This is why in 7 years, I am not aware of one, not one Saturday, that the show did not go on at AG because of bad weather. So check.
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary – We have this one covered.  While we do have great Qs, many with years of experience, and others with just a few Qs under their belt, all men are welcomed, encouraged and supported when taking the lead.   In full disclosure, Cougar (aka, the form police) is married to a personal trainer, so he may be certified through osmosis.  So check.
  • End with a Circle of Trust – Always happens.  Not a week goes by that we don’t circle up and celebrate the accomplishment of yet another workout and recognize each of our commitment to doing it one more time.  I cherish when a member of the PAX asks for our prayers and support for something that is touching his life at that moment.  I am continually amazed at the depth, passion and message men bring with the closing prayer (Frankie, good one today).  So check.

So, in closing, I believe that we the men of F3 AG (aka The Mothership) are doing a fine job of living the 5 Core principles of F3.  Like life, being a part of F3 is a journey to be lived by each man.  How that journey is traveled is a personal choice and one that no one judges.  At times the focus may be on the first F, Fitness – how fast can I run, how many pull ups can I do, can I set a new PR.  At other times the focus may be on the second F, Fellowship – the opportunity to build new friendships, to spend a bit of time away from the pressures of the world or to cut up with a group of grown men like you were kids again, if, but only for an hour.  And finally, the third F, Faith – which is personal, and each man may practice in different ways but we the men of F3 share “simply the belief in something outside oneself.” There is comfort in the knowledge that at least once a week, there will be a group of men waiting to share in each person’s growth as a person and the friendships we continue to build as part of the legacy of F3. Like the men of F3, each workout develops its own culture that is reflective of the PAX collective journey.  Each workout should be respected for its contribution to F3 so long as it adheres the core principles of F3.

That is all!


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