“Therefore if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.”
YHC likes the reflection this time of year brings, especially in the light of spending time with family and friends. It’s a good opportunity to look back on the past in gratitude and thanksgiving. It’s a time we can learn from our failures and shortcomings. It may in reality just be another day, but the symbolism of New Year’s Day brings a feeling of new birth. From the Christian perspective, the idea of new birth is foundational to our relationship with our Creator. So with a sense of renewal I headed of to Rock City in hopes of getting stronger.
We showed up 14 strong ready to kick the year off right. YHC gave the disclaimer and it was off to the Rock Pile…
COP #1 aka The Warm-up: 2017 is a prime number, so YHC tried to keep the reps prime. There were some gaffes along the way and I’m probably not going to remember it correctly, but let’s give it our best: (All exercises IC) SSH x 31, J-Los x 23; IW x 31; Merkins x 17; Low Slow Squats x 29; Windmill x 13; Forward Arm Circles x 17; Backwards Arm Circles x 17
At the Rock Pile YHC gave direction: Pick a 2016 rock – small, easy to handle, representative of what you were lifting prior to F3 workouts. Pick a 2017 rock – medium size rock representing what you workout with now. Pick a 2018 rock – large rock that represents your goal. Lots of #mumblechatter referring to the 2016 rock as an Uptown rock.
COP #2 – Reflection on Family: We circled up with our 3 rocks of various sizes (except for Rudy who went with equally sized rocks, hoping to keep the status quo in his life). In F3 we commonly express the desire to become better fathers, better husbands, and better sons. As we worked out with the small rock we reflected on not giving up so that we can be better fathers, better uncles, and better mentors to the younger generation. As we worked out with the medium work, we reflected on getting stronger for our wives, brothers, and sisters. As we worked out with the large rock, we reflected on supporting those who have always supported us: our parents, mentors, etc…Since the large rock represented the older generation, there was a lot of #mumblechatter calling it the JV rock.
- Shoulder Presses: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
- Squats: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
- Rows: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
- Curls: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
COP #3 – Reflection on Friends: Next we reflected on our friends and how we can support them, working together for a common goal. We partnered up. Pax #1 picks a rock of his choosing to do squat presses. Pax #2 picks a rock of his choosing to do lunges – 10 steps forward, turn around and come back. Flap jack upon the return of Pax #2. The goal was to complete 100 Rock Squat Presses as a team. YHC fouled this one up. Should have been 11 lunges instead of 10. Should have been 101 Rock Squats. I also messed up one of the reps in COP #2 stopping at 30 instead of 31 and then doing the one extra after everyone stopped. That makes a total of 3 mistakes (a prime number).
COP #4 – Reflection on Your Relationship with God: We humbled ourselves by getting on our knees for Rock Jack Webbs. One Merkin followed by One rock shoulder press, then 2 and 2, 3 and 3, up to 11. Lots of groans when we started round 11, but 10 is not a prime number. Humble yourself and obey in 2017,
Prime time flies when you are having fun. We returned all the rocks to the pile and sprinted back to the flag. It has become tradition for Cowbell to start slow and then fly by all of us old dudes at the end. Here’s a picture.
Announcements:
- Commit to a 2017 goal for the number of times you post and track it here.
- Tough Mudder is March 18th
- Join GroupMe to get in on the #MumbleChatter and enjoy some 2nd F. Download the app to your phone and then email your phone number to nola@f3nation.com. We will then send you an invite so that you can join,
