Ten Pax, took the Daily Red Pill (DRP) this morning and got better because of it.
The Pax: Squirrel, T-Bone (War-daddy), Napalm, CPT D, Chitwood, Waldorf, Scout, Samsonite, Snake and FroYo
The Scene: Low-70’s and a bit moist in the Gloom
5 Core Principles:
- Free of Charge
- Open to all Men
- Held outdoors – Rain or shine, hot or cold
- Lead by men who participate in the workout in a rotating fashion with no training or certification necessary
- End with a Circle of Trust
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs. you.
The Thang: “If you’re gonna play the game, boy you gotta learn to play it right”
Each PAX drew a card & those were put back in the box. If we had time we would add them in (we didn’t have time). The cards that were put back in the box?
90 Second plank, 25 Merkins, 25 Mountain Climbers, 16 Jumping lunges, lap around the AO, 18 Squat Thrusts, 60 seconds low plank, 15 Oblique crunches, 25 Squats and 25 Burpees
Number cards are 10+, Face cards 25, Ace 100, Joker is a lap around the AO.
The PAX completed the following exercises…all with little to no whining:
- 19 long slow squats (The Gingineer was moving really gingerly this morning!)
- 14 Alternating side squats
- 25 4-count Freddy Mercury’s
- 25 4-count American hammers In cadence
- 17 Derkins
- 15 Hand-clap merkins
- 25 4-count Smurf Jacks in cadence
- 12 WWII situps
- 25 diamond merkins
- 25 4-count Shoulder taps in cadence
- 100 calf raises
- 20 Incline merkins
- 18 4-count merkins in cadence (thanks Chitwood)
- 100 4-count Flutter kicks
- 20 4-count Rosalita’s
- 13 4-count high, slow flutter kicks in cadence
- Lap around the AO
- 12 Bulgarian split squats
- 100 4-count arm circles
- 17 4-count Little Baby crunches in cadence
Prayers and Announcements: We continue to lift up T-Bone’s M’s family as they grieve the loss of her brother-in-law. For the family Napalm raised up who’s six year old was just diagnosed with Leukemia, and all those praises and troubles that weren’t lifted up. Heavy with sweat the men took two steps in, took a knee and Chitwood prayed us out.
MOLESKINE: Soft Suburban Dad Syndrome? 50 Questions for Self-Examination
The below are excerpts from a recent posting in the Art Of Manliness and is a decent thing to have an inward discussion.
Maintaining your physical prowess is more than a matter of health; strength and toughness affects every other aspect of your life as well, from your confidence and how you show up at work and in relationships, to what activities and interests you’re capable of pursuing, to the maintenance of your psychological well-being.
- Do you do at least 45-60 minutes of physical activity every day?
- Is your waist bigger than 40 inches?…(Holy Hell…40”?)
- Can you hold a squat for 30 seconds?
- Can you hang from a bar for 30 seconds?
- Can you do at least five pull-ups?
- Can you pick up your body weight and carry it for distance?
- Can you get off the ground without using your hands?
- Ratio of time you spend watching other men play sports vs. the time you spend playing sports?
- Name the last time you pushed yourself so hard you couldn’t help but put your hands on your knees.
- When was the last time you did a flat-out sprint?
- When was the last time you crawled on the ground?
- When was the last time you jumped up/down to something?
- When was the last time you climbed something other than a ladder?
- When was the last time you did an explosive movement like kettlebell swing?
- When was the last time you felt you couldn’t do one more repetition, but dug deep and ground out another rep anyway?
- Do you spend at least an hour of time outside each day, or do you spend more time inside than the average prison inmate?
- When’s the last time you did a workout outside?
- How many miles did you walk over non-man-made surfaces last week?
- How many miles have you walked in a day ?
- When was the last time you did something that truly made you physically uncomfortable?
When we were young, we probably had deep discussions with your friends, read, studied, etc. — and changed and refined your ideas as a result. When we reject new mental inputs, our ideas become stagnant & set like cement.
- How often do you feel bored?
- When was the last time you changed your opinion about something?
- When was the last time you read an entire book?
- When was the last time you read a work of philosophy?
- When was the last time you read, & finished, a book you found challenging?
- When was the last time you spent more than five minutes, without distraction, just thinking about an idea?
- When was the last time you wrote something, just because you wanted to?
- When was the last time you learned a new skill?
- Do you have a hobby?
When work, spouse, and kids fill your life, it takes deliberate effort to maintain relationships outside the family unit. Absent this effort, men tend to let friendships fall by the wayside, relying exclusively on their wives for social interaction and emotional support. Such a dynamic is fragile, unsatisfying, and contrary to the male make-up, which evolved to spend ample time in a “gang” of other men.
- You still count your buddies from high school and college as your best friends — but have you actually kept in regular contact with them?
- When was the last time you called or texted an old friend just to catch up?
- Do you have a few close, local friends who you can do things with on a day-to-day basis?
- If you had a problem, do you have a friend you could call up to talk about it?
- Are you a part of, or have tried to start, a slightly more formal group of men organized around some activity or interest?
- When was the last time you did something that truly made you nervous?
- When was the last time you undertook an outing/trip you could legitimately describe as an adventure?
- Do you have future plans that is described as an adventure?
- How many hours a day are you on some kind of screen?
- If you made a list of all the tactical, survival, and DIY skills you’re adept at, how long would that list be?
- Do you seek to live simply & minimally, or have you accumulated a lot of stuff that weighs you down?
- When was the last time you entered a competition — athletic or otherwise?
- Do you currently have any goals you’re working towards?
- Do you have a strong sense of your life’s purpose?
I believe you’ll find yourself in a pretty good place being involved with F3 Sandhills! No matter the Group you routinely join in; Run Group, the Ruck Group, Bootcamps or even if it’s only CSAUPs (and training for them) you’re probably in the 5% of the nation’s men that routinely do these things. We have something special here men….let’s keep it going.
Are You Suffering From Soft Suburban Dad Syndrome? 50 Questions for Self-Examination (2021, Aug 17). From https://www.artofmanliness.com/articles/soft-suburban-dad-syndrome/
Brett & Kate McKay
August 17, 2021