F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Taking a Page Out of the Tarahumara Playbook

2

NAKED MOLESKIN (NMS)
Our biggest Wednesday yet! Hopefully it was it worth your time. A couple new things on this one.

New thing #1 – barefoot running. Excellent way to build up your lower body in particular foot and ankle strength and stability. This is how you were born to run (and, guess what – there is a book about it called Born To Run, by Christopher McDougall, and it is an amazing read). Look at any three year old – they run barefoot, and on their toes. Or at Abebe Bikila, the Ethiopian who won the 1960 Olympic Marathon running barefoot through Rome. Or the Tarahumara of Mexico, who run distances of up to 200 miles wearing only sandals called huaraches. In this country, as we get older, we start wearing shoes. Which are very “civilized.” But because the heel is cushioned, shoes allow us to get lazy and run on our heels, transmitting all the force of each step (3X your weight) directly to your joints, as opposed to using the muscles, tendons, and ligaments in your feet and ankle to absorb the shock (and thereby protecting your hips and knees). It is not possible to safely convert someone who has been heel running for 20 years to start running barefoot on their toes, and it is not my intention to convert you all to world champion marathoners. But, incorporation of barefoot running into your workout regimen will strengthen your feet and ankles and if done correctly can protect you in your other athletic pursuits.

New thing #2 –cinder blocks. A F3 staple and a gift from Fannie Mae, who sadly (for us) is on vacation this week. Today was just a taste – he’s got a lot of baseball oriented workouts up his sleeve so get ready to be pounded when he gets back!

WARMUP CIRCLE OF PAIN (COP)
Side Straddle Hop
Don Quixote (windmill)
Merkins (pushups)
Little Baby Crunches (LBCs)
Superman

THANG
Grab your cinder block and run to Hill
Take off your shoes
Triple Check (Run up hill [one time with your block], WW-II, plank)
Put your shoes back on
Wheelbarrow halfway up steps, switch partners
Pullups x 8, Squats x 20 with cinder blocks overhead, TIMES THREE
Partner Leg Toss (3 x 20 each)
King of Hearts (abbreviated)
– Suicide
– Bear crawl suicide
Tuck jumps for 60s
American Hammers for 60s

CIRCLE OF TRUST (COT)
Continuing on with my theme of introducing Stoicism to the PAX, another passage this morning from The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living, by Ryan Holiday and Stephen Hanselman, this one by Seneca the Younger:

BE RUTHLESS TO THE THINGS THAT DON’T MATTER
How many have laid waste to your life when you weren’t, aware of what you were losing, how much was wasted in pointless grief, foolish joy, greedy desire, and social amusements—how little of your own was left to you. You will realize you are dying before your time!”
-SENECA, ON THE BREVITY OF LIFE, 3.36

This quote is about learning to say “No” to things. You cannot please everyone. And as you get older, your life becomes increasingly complex. Not all emails need to be answered. Not all texts need a reply. Not all Christmas parties need to be attended. If you try to do everything that everyone asks of you, you will have no time left for yourself. This is not being selfish or rude – it’s being realistic and efficient. And this is not to say you should not spend your time in the service of others – only that you need to think critically and rationally, about how you do it. The men of F3 are spending and additional three hours a week doing something they feel is important. That time has to come from somewhere. Seneca’s advice is particularly important 2000 years after he wrote it, in this age of constant distraction – from email, Evites, Facebook, television, meetings, etc. A good friend of mine is reading a book about this called Essentialism: The Disciplined Pursuit of Less by Greg McKeown. The premise of this book is that the more you free yourself from the myriad of distractions in your life, the more you are able to focus on the things that truly matter to you. I hope to read it soon and will be sure to share it.

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