Ladders at Norseman

AO: Norseman

When: 02/01/2024

QIC: Ha-ha

PAX (19): Beaker, Buckshot, Callahan, Cam's, Crikey, DeLorean, DirtyMO, Ha-ha, Knight Rider, Lefty, lumbergh, Matlock, Nacho Libre, Pepper, Shortcake, Slick, Speedo, Tumbleweed, Zohan


Ha-ha week day 4 rolls into The Norseman.  A good crowd of regulars and visitors from other AOs arrive for the fun.  Always a challenge when you are not sure how many to plan for but I had a plan.

With a college soundtrack from the early 80s on tap and the smallest font type I could print on the sheet of directions for Callahan we were ready to roll!


A quick mosey over to the Big Lot , circle around the islands and circle up for:

  • SSH
  • Weed Pickers
  • Imperial Walkers
  • And a 62 YOs best friend: The Iron Cross


The Thang:

Mosey back over to the flag area where I had the ladder all printed out in the afore mentioned small font print. A ladder workout where each exercise increased by 5 reps.  5 to 50 with a lap to the bottom of the parking lot and back after each round of exercises. The 80s playlist was initiated and we were off.

Burpee Merkin LBC Lunge AC Mountain Climber Squats American Hammer Step Ups BBSU Mike Tyson
Round 1 5
Round 2 5 10
Round 3 5 10 15
Round 4 5 10 15 20
Round 5 5 10 15 20 25
Round 6 5 10 15 20 25 30
Round 7 5 10 15 20 25 30 35
Round 8 5 10 15 20 25 30 35 40
Round 9 5 10 15 20 25 30 35 40 45
Round 10 5 10 15 20 25 30 35 40 45 50
Totals 50 90 120 140 150 150 140 120 90 50
Run a lap after each round

Most were on Round 9 when time expired with our duo of wrestling coaches making it to Round 10.  Alas, no one got to the 50 Mike Tysons…



Ha-ha week day 5 at HoppyLike tomorrow. Fast and slow pace groups for the run and a Ruck option.

Saturday is the Barkley 5K at Black Widow, Webb Bridge Park, 7:00

Naked-Man Moleskin:

What does F3 mean to me?

Why do I continue in F3? I started out 7 years ago in F3. Before that I was a runner. Miles and hours by myself running.  My brother-in-law in SC encouraged me to start going to F3 in Alpharetta when the group started here.  But I was a runner not a bootcamp guy.  After quite a while of him pestering me, what we call an Emotional Headlock or EH in F3, I found that F3 in Alpharetta had a run group on Friday mornings, so I went to check it out.  I ran with those guys for 3 months preparing for a marathon and after the race I started joining for the bootcamp workout at Wills Park, Rubicon.

I didn’t know what to expect with a name like Bootcamp! Yelling drill instructors came to mind. But I found that bootcamp is just shorthand for a body weight exercise workout.

I found that the relationships I was building were just as important to me as the exercise. I found a group of men that did not make fun of my age (well sometimes in fun!) or inexperience but encouraged me to continue and to complete the workout and to come back next week.  I learned the F3 saying “modify as necessary” would always allow me to tailor the workout to my abilities. And no one ever left me. I learned the F3 Credo: “Leave no man behind but leave no man where you found him”.

Being with this group of men makes me a better man. When you take the time to listen to other’s concerns and their journey it takes you out of your own self-centeredness.

I heard stories from others that were very similar to mine.  The best way to get ready for doing F3 workouts is to do F3 workouts. I also heard from guys who credit F3 with saving them.  The guy who started coming after his wife passed away after a long battle with cancer.  He was beaten down and an emotional wreck. The guys F3 pulled him through.  Or the guy whose his father passed away and his brother committed suicide a month later.  He was an alcoholic and considering suicide himself.  He credits the men of F3 with saving his life. He is now 3 years into F3, sober, 90 lbs. lighter and in the best shape of his life.

This is the reason I make sure I don’t miss a workout because you never know who needs you there! You start coming for yourself. You continue to come for the man next to you.

On Wednesday we work out with the men in the addiction recovery program at No Longer Bound off of McFarland Parkway. The contact with the guys from outside the program gives these guys a spark as they can see what men living successful, sober lives looks like.

So I started F3 for myself. I continue for the man to my left and my right.  I’m 63 tomorrow and I’ll be the oldest guy in the COT tomorrow morning. My playlist is older than most guys in the circle. But I am there for them. To encourage the young fathers, those who are the 6 (at the back of the pack), those who are having a rough time at home or at work. A gym membership never did any of that for me.

Thank you guys for being my why!

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