Childs Play – The Last Workout of the Decade

Childs Play – Chutes and Ladders, Spin the Bottle and Last F3 Workout of the Decade

New Years Eve, Dec 31, 2019

I just returned from the last one.

  • The last F3 workout of this year.
  • The last F3 workout of this decade.  (someone will probably prove me wrong there)
  • The last Iron Man of 2019 that I was the AOQ.

9 PAX (including YHC) gathered in the gloom on the patio at SSCC for the Tuesday, 12/31/19 Iron Man to end our year with a workout, a light sweat, and some other fun ideas. We welcomed the return of Cabana Boy who posted this past Saturday, visiting from Wilmington, NC.

Quick warmups with:

  • SSH
  • Weed Pickers (my slow cadence for deeper stretch)
  • LBAC forward and back
  • DQs (Windmills)

The Thang:

As promised the day before on Slack, I wanted to have some childhood games involved to celebrate the last day of the year.   So when we began with no mention of a game, I couldn’t help but wonder if anyone was wondering what I was doing.

Part 1:

We started with a LADDER drill, that consisted of:

10 merkins
10 weighted thrusters
Lunge from the mailbox to the atrium entrance porch columns and back.
Repeat going down the ladder:
9, 8, 7, 6, 5, 4, 3, 2, 1.

This took longer than I’d anticipated so we ditched the lunges the last few reps and finished OYO.

Part 2:

To kickoff the next segment, I asked everyone to name one of their favorite childhood board games.   With hardly a second to think, Loveseat shouted out “Chutes and Ladders”.   He wins the prize, as I demonstrated we’d just finished the LADDER, and now it was time to do the CHUTES.    At SSCC they have a big archway tunnel of Christmas lights that goes over the entrance sidewalk .  That was our chute.

Taking it a step further, Dodgeball realized he was 1 for 2 on his guesses about my Q.   We were, in fact, going to play “Spin the Bottle”.   We were NOT, in fact, going to enjoy my wife as a guest Q.  (sorry guys, our loss).

We strolled over to the covered porch for a flat service and I pulled out an empty bottle and the games began.   We would spin the bottle and whomever it landed on would choose the exercise, the reps, and Q that portion.  (Hence, your guest Q)

Then, we’d all sprint from the covered patio across the sidewalk and through (down) the chute, and back to the patio.

As the Q, I initiated the first spin which landed on our guest from NC, Cabana Boy.  He was brave enough to call out Monkey Humpers, 10-count, OYO.  At that point, we finished and started the sprint across the parking lot and down the chute.   Someone may have overheard Milkbone discussing how we usually don’t run at Iron Man and myself disclaiming that when I said “sprint” I truly would “modify as needed”.

This little game went on for about 10 more minutes or so and brought about a lot of laughs.  The exercises weren’t super tough, but the sprints were (for me).  I just wanted to have a little fun.

I called it about 5 minutes early for a quick COT.   I realized after the fact that I completely forgot to do count-o-rama and name-o-rama, so I need a do-over.

New Years Day Q with D2:  7 AM at Pier.
Renegade with Yogi Thursday:  5:30 – OPES

Nantan Uptown Girl was “down range” (whatever the heck that means) and missed his last command of the year but Nantan-elect, Siri, was there and reminded everyone of needing AOQ for Q1.

There were no prayer requests.  I closed us out with a prayer of blessing over the existing year and New Year, still 100% oblivious to the fact that I’d forgotten to do COR and NOR.  No pax reminded me either.

We closed out with an optional mimosa toast, provided by Siri.  Photo on Slack.

Naked-Man Moleskin

The F3 Lexicon defines the Naked-Man Moleskin as “That portion of the BackBlast in which the Q describes interesting things about the Workout that are at least partially true.”     In our F3SSI Back Blasts it’s often become more of a journal of reflection or encouragement.

I’d like to close out the year once again by saying how much the group has meant to me.  I gained a huge family of cool, fun guys just as I was losing a family I’d spent every day with for over 11 years.   We are all in different places of our journey.   We are a diverse group.  We are fun.   We are silly.   We are servants   We are leaders.

I posted on Slack recently that my focus in 2019 was putting my head down and building a business and revenue that would replace lost revenue and allow me to provide for my family.   By God’s grace, I was able to do that.   Despite posting semi-regularly to workouts, my diet did not change.  It actually got worse.   With God’s help and grace in my obvious weakness, with accountability from my F3 brothers, and with new determination and discipline, I want to focus on my physical health in 2020.

Thanks for being there for me.  The truth is, all of us want to be accepted.  We all want to be loved and validated.   And with that, I leave you with a song that has been my theme for the past few months.  It’s called “Good and Loved” and is written as if God were speaking directly to you in the song.    I hope it speaks to you as it’s spoken to me.

Happy New Year Everyone!

Fred McKinnon
Fidget Spinner

Good & Loved
Through your story is My fingerprint
In the valley there is confidence
In the shadow, I will be your strength
One thing’s for sure, I am your Lord
Through the chaos, I will be your joy
When you’re finished, I have so much more
In the waiting, I’m an open door
Stand still and know, I am your Lord
They’ll be times when you’re up
And times when you’re down
I’m never too far
Just look around and you’ll find Me
I’m by your side, arms open wide
I am good, you are loved
Oh, I am good, you are loved
What was and is, is covered
By the One who was and is
You’re covered by love
What was and is, is covered
By the One who was and is
You’re covered by love
I am good, you are loved, oh
Oh, I am good, you are loved

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