F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Charlottesville: Soggy Bottom

2

ANNOUNCEMENTS
Big Daddy is Becoming a Daddy: huge congratulations are in order for our very own Big Daddy, who is becoming an actual Daddy! I couldn’t find any F3 onesies on F3nation.com’s MudGear site.

Happy Hour Coming Soon: Commish is working on putting together an F3 Happy Hour together on Thursday nights. Hopefully to start in two weeks (8/10/17). More details from the Commish

Q Schedule: (8/2) Speed Limit, (8/5) Quagmire, (8/9) Goodwill, (8/12) TBD. Let me know if you are interested in being the Q. The requirements are pretty basic – run the workout and the Circle of Trust, post a backblast (which can be as simple or elaborate as you want, you should all have a WordPress account by now and if not, let me know and I will set you up. You can literally cut and paste from MS Word).  I have written down all workouts / segments we’ve done in an Excel spreadsheet which will help you design a workout to inflict maximal pain on the PAX. And there are hundreds of exercises to choose from on F3nation.com

Shovel Flag Making: my Mylar flag stencil came in (says “F3 Charlottesville 5-20-17”) and I have lots of spray paint so if anyone is interesting in making another shovel flag let me know and you can have my paint and borrow the stencil

NAKED MOLESKIN (NMS)
F3 Charlottesville has been a lot of fun this summer, with the string of nice, warm, dry weather (great for working out, not so great for my lawn). But I’ve always wondered what would happen when the weather turned south – as you all know the only thing that stops F3 is lightning. It rained a full 2 inches on Friday, and I wondered – would F3 show up? I was not disappointed. 11 PAX including one FNG. The fields were most definitely soggy.

How Hard is F3?: Are you wondering how much cardiovascular fitness you get from F3? To help answer that question, this morning I wore my Garmin for a 5.1 mile run, averaging 7:33/mile (starting slow and accelerating up to about a 6 minute mile at the end), and then I wore it for F3. The result is shown here. Basically, what you can see is that my heart rate during F3 is almost identical to my run. That is not to say you shouldn’t do any sustained cardiovascular activity in addition to F3 (running, rowing, swimming, biking, etc.), but that when you do F3 you are actually building cardiovascular fitness in addition to strength.

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

THANG
Human Centipede then 10 Merkins
Tunnel of Love then 10 Merkins
Human Hurdles (sideways centipede) then 10 Merkins
Dora (w/partner run/ex.) – NO SHOES
– WWII (50)
– Donkey Kicks (100)
– American Hammers (150)
Dora II (w/partner run) – NO SHOES
– Balls to Wall (1 each)
– Peoples Chair (wall squats, 1 each)
– Rotisserie planks (1 each)
1′ each
– Dips on wall
– Tuck jumps
– Merkins
– Elevated Homer to Marge
10 BOB (bend over backwards) pushups
Backwards lunge up hill
10 BOB (bend over backwards) pushups
Sevens (pullups, WW-II)
Super G Slalom Bear Crawl Down Hill
Mary (40 seconds each)
– Weezy Jefferson.
– Penguin Crunches
– LBCs
– Flutter Kicks
– 6 inch hold

CIRCLE OF TRUST (COT) / BALL OF MAN (BOM)
CONTROL AND CHOICE
“The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own…”
-EPICTETUS, DISCOURSES, 2.5.4-5

Interpretation from The Daily Stoic, by Ryan Holiday and Stephen Hanselman
The single most important practice in Stoic philosophy is differentiating between what we can change and what we can’t. What we have influence over and what we do not. A flight is delayed because of weather—no amount of yelling at an airline representative will end a storm. No amount of wishing will make you taller or shorter or born in a different country. No matter how hard you try, you can’t make someone like you. And on top of that, time spent hurling yourself at these immovable objects is time not spent on the things we can change. The recovery community practices something called the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Addicts cannot change the abuse suffered in childhood. They cannot undo the choices they have made or the hurt they have caused. But they can change the future—through the power they have in the present moment. As Epictetus said, they can control the choices they make right now. The same is true for us today. If we can focus on making clear what parts of our day are within our control and what parts are not, we will only be happier, we will have a distinct advantage over other people who fail to realize they are fighting an unwinnable battle.”

Speed Limit’s one-liner – “The best you can do is the best you can do, everything else is just a distraction.”

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