The pax of the newly named #Fivehole (not really) really outdid themselves this morning. Eight pax came out to play, which is the most we’ve seen at the Foxhole since we gave it the new officially unofficial AO name #Fivehole. We enjoyed a little bit of everything this morning. We got a valuable life lesson from Brother Si in the form of an experience involving a big scare, a sneaky getaway, and a dirt road. But he’ll have to fill you in on that one. We were also able to more than double our quota of “that’s what she said” jokes, which is always fun… extremely juvenile and wildly inappropriate… but fun!
We also welcomed a FNG this morning… Welcome Will Roberts, AKA Gerrymander. Name-O-Rama: He was once a regular but has disappeared and gotten lazy… Couch potato —> Part Timer —> Onion Ring Face —> Wet Fart —> He works with Maps, so we decided to go with Gerrymander (For the record, YHC voted for “Wet Fart”).
Yeah, none of that really happened. But as my man Wooderson would say, “It’d be a lot cooler if it did!” Gerrymander has been around a while, and I’m just using him to make a point. We all have fallen off the bandwagon, or know plenty of pax who have gotten out of the regular F3 routine. They aren’t a lost cause, we need to continue to reach out to them and EH the hell out of them. Gerrymander thought he was too cool for us for a while, but with some good old fashioned cyber-bullying and the promise of a free breakfast, he came running back to us like a Jack Russel Terrier after a good swift kick to the ribs… Just kidding, no one would do that. Point is, keep bugging guys to come back out. The weather is about to be perfect and the pollen really doesn’t taste that bad! So welcome back, Gerrymander! Now we expect you to post at least once a week from now on, with or without your daughters mismatched gloves!
Anywho, we worked hard this morning. And in true F3 fashion, the pax (who, as mentioned in an earlier tweet, have crap for taste in music and should be completely stripped of the right to comment on anyone’s choice of tunes) most certainly made fun of my music. If memory serves, I blessed them with some Otis Redding, Coolio, Black Crowes, Robert Earl Keen, and there may or may not have been a Christmas song that featured the Muppets… Can’t say for sure. But being completely honest, I really had no comebacks for the heckles. Nothing about the music really screamed “High Intensity Interval Traning”. But as the teachers say just before they lay down the law on your kids back sides with the wooden spoon kept hidden in their desk drawer, “You get what you get and you don’t pitch a fit!”
Good work… great chatter… come back next week!
Here’s how it all went down this morning…
CONDITIONS:
48, moist, and dank
THE THANG:
Disclaimer & Warmup
- SSH x 20
- TTT x 10
- Imperial Walker x 10
- Windmill x 10
- Hillbilly x 10
- Little Arm Circles x 20 (10 both ways)
- 40 Merkins (OYO)
- Mosey to The Cave
Some QT in the Warm, Dry, Cave
20 seconds max effort, 10 seconds of rest (x 8 rounds)
- Burpees – all 8 rounds
- High plank / Jump Squats – Alternating each round
- Squats / Low Plank – Alternating each round
- Front & Back lunges / SSH – Alternating each round
- High knees / BBSU – Alternating each round
- Merkins / Ray Charles – Alternating each round
Head to the flag
MOLESKIN:
- Crickets, check the Twitters & BroSi emails for any scoop.
Prayer Request:
- Tory’s Dad. Still some lingering questions after a stint in the ER last week and a couple of follow up appointments. Prayers for answers, a diagnosis, treatment, and a full recovery.
DEVO:
This intriguing new Harvard study shows that middle-aged men who can complete a certain number of push-ups are far less likely to experience heart-related diseases.
Active, middle-aged men who are able to complete more than 40 push-ups had a significantly lower risk of cardiovascular disease (CVD) outcomes—including diagnoses of coronary artery disease and major events such as heart failure—during 10 years of follow-up compared with those who were able to do less than 10 push-ups during the baseline exam.
The researchers analyzed health data from 1,104 active male firefighters collected from 2000 to 2010. Their mean age was 39.6 and mean body mass index (BMI) was 28.7. Participants’ push-up capacity and submaximal treadmill exercise tolerance were measured at the start of the study, and each man subsequently completed annual physical examinations and health and medical questionnaires.
During the 10-year study period, 37 CVD-related outcomes were reported, 36 of which occurred in men who completed 40 or fewer pushups during the baseline exam. The researchers calculated that men able to do more than 40 push-ups had a 96% reduced risk of CVD events compared with those who were able to do less than 10 push-ups. Push-up capacity was more strongly associated with lower incidence of cardiovascular disease events than was aerobic capacity as estimated by a submaximal treadmill exercise test.
Wow, this is the vast majority of us! 30 somethings in decent shape but plenty of room to improve. Do your merkins, eat some oatmeal, come to boot camp… It might save your life!
We should all be able to commit to 40 pushups a day as a baseline.
Another baseline we should commit ourselves to is prayer. Like F3, it’s free, you definitely have time for it, and it will help you grow in your faith. Beyond that, prayer is absolutely THE most important aspect of your relationship with Jesus! And that relationship is the most personal, and most important relationship in your life! Even beyond spouses, children, or parents!
Don’t let yourself get into a rut in your prayer life. Be committed, be specific, be thoughtful, and it can save you in much the same way 40 push-ups can save your life!