Low and Slow

  • Workout Date - 07/20/2015
  • Q In Charge - 00 (Double Aught)
  • The PAX - Inspector Gadget, Posh Spice, SlapChop, Obama, Trumpet, Broke Strong (Transplant from Cola), Wilson, Wall-E, Playdough, Oui Oui, Goldust, 00
  • AO -


Dudes come to F3 for the 1st F, and then stick around long term because of the 2d and 3d F. 1st F is first for a reason, and it needs to be good. It needs to be hard. If we are going to hold other men accountable in the areas of 2d F and 3d F, each of us needs to hold ourselves accountable in the 1st F. Sloppiness in the 1st F will necessarily lead to sloppiness in other areas. Now I haven’t seen any overt sloppiness, but the Bible talks about guarding against various things, such as greed, sin, false teaching, etc. In other words, you watch out for these things before they get to you, so that you can kill them before they affect you. Similarly, we don’t need to slowly get sloppy with the 1st F. We need to guard against any tendency to get sloppy. One way to do that is to focus on form.

Monday at the Burbs was a pilot course, or a refresher if you will in #perFORMance. I am taking this show on the road, but needed to try it out first. After a warm up lap around the church, we did a few simple exercises until everyone was smoked, only 12-15 reps each. Seriously.
Squats (Regular, prisoner, and split squat)
2 point plank
Inverted row
Russian Twist

How is this possible you say? By focusing on #perFORMance. Each rep lasted 24 seconds. Eight count down, eight count hold, eight count up. It’s very hard to cheat.

I anticipated it being hard, and it was. I did not anticipate the dry mouth associated with calling cadence for an entire workout. Just for fun, we also did a bear crawl Indian run.

00 is taking this show on the road. Next stop is 7.28 at Tankyard.

Several folks with illness and cancer, connected with Seal and Goldust.

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