The Long Goodbye

The BackBlast:

The work out was mostly KB exercises with some aerobic stress included.

Warm-ups 4 sets:

SSH

SSH

Man maker Merks

Knee Ups

Stretch

IWs

Diamonds

Crunchy Frogs

Stretch

Squats

Stagger Arm

Dollies

Stretch

Lunges

Stagger Arm

Russian Twists

Stretch

R

20 Renegade Rows (10 each arm)

5 Burpees

A

20 Ab exercise (Knee-Ups)

5 Burpees

L

20 Lawnmower (10 each arm)

5 Burpees

P

20 Power to the People (10 each arm)

5 Burpees

H

20 Halo (10 each direction)

5 Burpees

S

20 Swings

5 Burpees

H

20 Hammer Curl

5 Burpees

U

20 Uganis

5 Burpees

T

20 Triceps

5 Burpees

U

20 Rows

5 Burpees

P

20 Press

5 Burpees

“OK Hoedown, you got it from here?” (This was supposed to be a ‘co-Q’ where I’m sharing the Q with Hoedown.)

“No, I’m injured. Can you take it over?”

“OK. I got it.”

“Are you going to be OK? Are you in a lot of pain? When do you think you’ll get better? Maybe instead of just saying ‘OK, I’ll take it from here’ you should ask how I’m doing.”

You can learn a lot from F3. For example, empathy. I’ll miss Hoedown.

Carry Bell to the Wall for:

People’s Chair Air Press

BTTW Hip Slaps

Donkey Kix

People’s Chair Muhammad Ali

BTTW Australian Mountain Climbers

Donkey Kix

People’s Chair Milkers

BTTW Toe Taps

Donkey Kix

Carry Bell to the grassy area on the other side of the parking deck.

About this time, Rev decided he had enough of my music and started playing his music. Since Rev has a PhD in musicology, I know better than to argue with the Professor. I turned mine off.

20 Rows

18 Deep Mountain Climbers

16 Rows

14 Deep Mountain Climbers

12 Rows

10 Deep Mountain Climbers

8 Rows

6 Deep Mountain Climbers

4 Rows

2 Deep Mountain Climbers

To the top of the Parking Deck, partner up. Partner 1 did a kb exercise while partner 2 ran to the bottom of the top ramp (only about 25 yards) and back. Three times.

Mike Tyson OYO

Back to the start for 2 minutes of Brazilian Mind Bender.

Announcements:

July 3 convergence at Independence Park. DRM with Core section

July 13 Tuesday at ALS: Money’s 80 birthday (also Rev’s and Señor Chips Birthdays)

July 31 Blood Drive

Today, Saturday of service at MIP at 10:30

Presentation of several Pig-themed items (T-shirt, Iron Pig, Autographed Football); but in an unusual display of sensitivity, no BBQ sauce.

Ball of Man (AKA Covid test) Valdez with the takeout.

We’ve been planning this move for months. We decided back in October to move to Richmond to be near our son and daughter and their families. We signed a contract to build a house in November, sold our house in April, will close on our house the end of June and close on the house in Richmond July 7. Our last day in Charlotte will be July 13. I don’t think we will be back to Charlotte much.

On the other hand, if you’re in Richmond, please look us up. We’ll have 2 spare bedrooms.

I plan to get very familiar with Richmond F3. I’ve already found a workout for each day of the week that is within 15 minutes of where we will live.

Several people have Richmond connections. OBT told me he helped launch Richmond F3 at Pouncy Tract Park in Short Pump (outside of Richmond). This is the one Richmond workout I’m very familiar with. Usually, we are in Richmond on weekends. John (our son) has lived there since 2007. We usually visit on weekends.

Disney has a friend in Richmond who I’ve met through F3. My Sharona had a daughter in Richmond. (She moved away from Richmond recently.) Others have lived there or gone there on business.

I started with F3 the summer of 2011, going to AG on Saturdays and running the 6-shooter on Sundays. Eventually, I picked up some of the weekdays and now that I’m retired, I typically make it 7 days a week. About the only time I miss is when I’m in Richmond.

I got started when I overheard Moses trying to head-lock someone one day at work. I said “I’m interested in that!” He looked at me like ‘You’re too old’ but gave me the information about the AG workout anyway.

F3 is a great example of ‘spontaneous order’ or order that occurs but that is not planned. Dredd has referred to F3 as having a ‘Starfish’ model. The central organization does not make all the decisions. You are ‘Freed to lead’. Initially, I believe this was just a boot camp type workout. Now it’s bikes, running, kettle-bells, equipment, go-rucks, CSAUPs, Bible studies, Q-source, Hump day get togethers, Fireplace Fridays, trips to Chimbote Peru, shieldlocks and a whole lot more I’m not even aware of.

I’ve been a huge beneficiary of F3. I’ve met more people thru F3 than any other activity except maybe work. And gotten to know people better thru F3, with a few exceptions, than I did at work. There’s something about sweating together (or freezing your butt off) while exercising that gives you a feeling of fellowship you’re not likely to get otherwise.

One thing in particular I’ll mention is the feeling of empowerment you get from being a Q. There’s something really amazing when you lead a workout. People actually, except Nibbler, follow your commands. Amazing.