The Longevity Play

Posted on Posted in Backblasts
  • When: 09/24/2020
  • QIC: Left Turn
  • The PAX: Mr Yuck, Outhouse, 3 Peat, GNC, Shirley, Air Bags, Check Please, Slash, Valdez, Prunetang

F3 – The Longevity Play

Welcome to F3 – Fitness, Fellowship, and Faith

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

The theme of today is longevity, and how we can incorporate the concept of longevity into our workouts. Regardless of your age or current or past fitness level, I believe that your best wellness years can be ahead of you.

“Most people overestimate what they can do in one year but underestimate what they can do in ten years.” – Bill Gates

Warmup – General and Specific

General – whole body, get the blood flowing

Specific – muscle groups used in workout


Mosey for 400 meters

Limp member oyo

The reacher

Michael Phelps


Peter Parker

Down Dog into Seal and back

Chest stretch L and R

Tricep stretch in lunge with knee down

the Thang – Principles of Longevity

Keep effort manageable – physically and mentally (with rare occurrences)

Three minute emom – pick your burpee amount (hard but not too hard)

Train with Weight

Two sets of 10 Deadlifts

Two sets of 10 Presses

Focus on Movement not Muscles – Not “Lifts” but “Moving in Space”

Bear Crawl 20 Yards

Lizard Crawl 20 Yards

Lunge 20 yards

Be on Your Feet

Mosey 400 meters

Optimize Hip and Shoulder Function

10 PVC or Broomstick pass throughs 

10 Slow Overhead Squats

Carry Heavy Stuff

Carry your item 

Look for small gains

Two minute emom – 1 more burpee per minute than before

Emphasize Range of Motion

Two sets of 20 second bottom of squat holds



Prayers for fathers who are battling illness and for Mrs Yuck and baby yuck.

No one kneeled for the pledge.

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