Patmos A.O.
PAX: T-ball, The Mick (RESPECT!), Bozo, Optimus, HHH, Bob Villa
Q: PacRat
Happy New Year! A few days before 1/1/21, several PAX mentioned that they were interested in rebooting the F3 Body Transformation. With all the eating that I’ve been doing, I knew that I’d need to be a part of it this time around. I’ve been way too lax with my eating since Trick or Treat, and I’ve found myself in a funk. I’m sure a lot of the other guys are in some sort of rut, and sometimes an excuse to put in the effort and compete a bit will get the ball rolling.
0529
WarmUp
SSH x30
Perfect Merkins x10 IC
Windmills x15 IC
(4 PAX to to retrieve coupons, the remaining 3 PAX perform 4-ct burpees until all PAX returned w/coupons)
SSH x30 IC
Perfect Merkins x10 IC
Bean Pickers x10 IC
Arm Circles Complex 10/10/10/10
Grab coupons, mosey to the base of the AMPh. Circle up
Mosh Pit
Coupon Complex x10 IC
Perfect Merkins x10 IC
Coupon Curls x10 IC
Perfect Squats x10 IC
Coupon Complex x10 IC
Miyagi Squats x10 IC
Perfect Merkins x10 IC
Mosey to the base of Lonely Tree Hill. PAX pair off to form teams of 2
The Thang
PAX 1 – Run up to the Lonely Tree and back
PAX 2 – Squats
– swap teams, repeat
All PAX
Perfect Merkins (facing up the hill) x10 IC
IST x10 IC
PAX 1 – Run up to the Lonely Tree and back
PAX 2 – ???
– swap teams, repeat
All PAX
Perfect Merkins (facing down the hill) x10 IC
Hillbillies x10 IC
PAX 1 – Run up to the Lonely Tree and back
PAX 2 – LBCs
– swap teams, repeat
All PAX
Perfect Merkins (facing up the hill) x10 IC
7-count
7-count
PAX 1 – Run up to the Lonely Tree and back
PAX 2 – 4-ct burpees
– swap teams, repeat
All PAX
Perfect Merkins (facing down the hill) x10 IC
Grab coupons, mosey to The Flag
Mary
Good Mornings! x5 IC
we still had time left, so…
Good Mornings! x5 IC
0615
Moleskin
Well done, gentlemen. I felt like a 3-legged cat trying to bury a turd on a frozen pond out there today. It was surreal seeing HHH pulling away on several of those hill runs. That’s how I know I let it get bad ;). Kidding aside, HHH and the rest of the guys were putting in some serious effort. The form on many of those perfect merkins was perfect.
I used to think of eating & nutrition as a means to attain a certain body. But the more I see and contemplate life, the more I realize that the level of discipline you exercise over what you put in your body is not only evident to yourself, but also to those around you. That discipline (or lack thereof) bleeds over into other areas of your life. Conversely, the level of discipline you exercise over other areas of your life can find its way into being intentional about what you allow into your body. This applies not just to food, but any vice as well.
This challenge is only a ~5 week sprint. Short enough to put in the effort, but not so long that guys start losing their way. If you must go drastic to win, then put the effort in and win. But anyone you know that has had long-term success with eating knows that you do not approach eating like dieting. Learn to appreciate food for what it is – something you eat to bring nourishment to your body and promote health. Once you make the association with what you eat and how it makes you feel and perform, you’ll be unstoppable. Then you’re no longer on a diet – you’ll be (as Bill Phillips says) Eating- for- LIFE. God bless.
73’s,
PacRat
KD9GNS
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