Strava results for 2021

My 2021 Year in Sport. Finished strong with a 4.85 mile run this morning.  Ave pace was 10min 33 sec.

F3 The Buff Kettlebell BD

30lb kettlebell. Alternating 30 and 50 rep exercises then a lap. "30 lap" included bear crawl up the hill.

Strava: https://strava.app.link/M9tTgNI7lmb 

Have a blessed day!

Tom

Longest Ruck ever last Sat.

 Joined F3 West Cobb last Sat for their CSAUP (completely stupid and utterly pointless) workout. Just over 9 miles, and the last 2.5 included climbing and descending Kennesaw Moutain.

Thinking about going to a plant based diet?

 I've recently begun to investigate and consider trying a plant based diet in order to address my prostate cancer.  Articles and studies like this are indicating there may be something to this strategy!

Excerpt:

Men with early stage prostate cancer who make intensive changes in dietand lifestyle may stop or perhaps even reverse the progression of theirillness, according to a new study.

Article:

Lifestyle And Diet May Stop Or Reverse Prostate Cancer Progression
https://www.sciencedaily.com/releases/2005/08/050811084426.htm 

So lately I've actually begun to cut back on the meat in my diet.  I've cut out red meat, and have been consuming very limited amounts of turkey, chicken and fish.  My next conundrum is whether I need to eliminate meat entirely.  So far I've dropped 18 lbs, still feel great and have the same energy levels, but I have to spend a little more time planning my meals and snacks.  

Be blessed,

Tom

Weight milestone

Down to 204.4 today! Slowly moving into being a vegetarian.  Had some turkey tenderloin last night with mashed potatoes and green beans. 

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F3 Spin Class

14 mile ride to start the week, with several new PRs. 

 https://strava.app.link/9xFDJpqLLlb 

Weekly regimen review

Fasted Mon - Wed, water only. Since then fruits, vegetables and some chicken. 4 F3 BDs this week Spin Class, The Buff,  Radio Silence,  and Woodstock Rucks.

Definitely seeing waist decrease and losing weight. 205.8 this morning. 🙂

5 oils on most days this week. 

God is good!

Have a blessed day,

Tom

Radio Silence BD and Pre-run

Did  2.2 mile pre-run (10 40 pace) and then F3 Radio Silence beatdown to some looooong songs. Basketball court Bear crawls w burpees (Stairway to Heaven), Sprints on tennis courtk(7 something), and planks with hammers (American Pie). Great BD by Peabody.

Check out my activity on Strava: https://strava.app.link/YWR5D2kYElb 

Stage 3 Prostate Cancer Treated with a Plant-Based Diet – A Case Report

Here's some very intriguing information about someone with  Stage 3 prostate cancer that had metastasized to the lymph nodes in the pelvic region. 

Case study of Stage 3 Prostate Cancer Survivor

Be Blessed,

Tom

Interesting article about the effects of a plant based diet on prostate cancer.

https://documentcloud.adobe.com/link/track?uri=urn:aaid:scds:US:1128d91e-142a-41f3-a48d-1d0abe392eca 

44 miles of biking

In the last 3 days I've done 3 bike rides for a total of 44 miles. 

Todays F3 ride: https://strava.app.link/3fX4zBCxdlb  

2 rides with Trail Life last Sat and Sun.

No meat?

Well, I've  been doing F3 for about 3 months now and am back to being in good shape. I've been pushing back and not eating as much as I used to, and I've definitely been cutting back on the sweets. As of a couple weeks ago my PSA is up to 6.67 (up from 5.5 3 months ago). I continue to supplement my diet with daily EOs and vitamins. 

All that being said, obviously my PSA is not going in the right direction. I have a Dr appt tomorrow.  He'll say "do something while you're young and can recover quickly". I'll say "I'll think about it and get back to you." I am going to schedule an annual MRI to take a look at the tumor. 

So I'm investigating a no meat diet. I've heard good things, and even amazing results from that strategy in the past but never been willing to drop meat from my diet. With my busy F3 schedule I still need a good amount of protein so I'm curious as to how I'd do that without meat.

Be blessed, 

Tom

Yesterday's F3 Workout

Yesterday's workout was a bike ride around Woodstock.  https://strava.app.link/Ym1Ror6wFkb 

Pre-run and Radio Silence BD

Had a 2 mile pre-run, and then a great F3 BD this morning.  Check out my activity on Strava: https://strava.app.link/h6onhEzIlkb 

Elliptical workout this morning.

Ran random hills on True elliptical machine. Work level 12 of 20. 

https://www.strava.com/activities/6006168980?utm_source=com.google.android.gm&utm_medium=referral 

Morning Ruck

We carried and threw some sandbags, did PT, and Rucked.

https://www.strava.com/activities/5963832900?utm_source=com.google.android.gm&utm_medium=referral 

The Buff - Kettlebell workout

It was a heavy coupon day. The coupons consisted of a 70lb load, 100 lb load, and 'The Wife ' (nobody would venture to state the weight of 'The Wife')

Individual PAX would carry the coupon roughly 40 yards and back while the rest of his team continued to perform one of the following exercises.

KB Squats

KB Swings

KB Halo Lunges

KB Dead lift

KB Skull Crushers

KB Curls

KB Figure 8s

We did this until each person had carried each of the 3 coupons.

We wrapped up with a couple minutes of planks, in order to complete the BD.

Take care, 

Paper Jam out!

Check out my activity on Strava: https://strava.app.link/SKQEGah3xjb 

Post BD run

Some cardio to wrap up the morning.

https://www.strava.com/activities/5953219404?utm_source=com.google.android.gm&utm_medium=referral 

Tom Sexton (F3 Paper Jam)

F2 The Oz BD

Partnered up for a pyramid of various exercises each level counts increasingly more, with laps around the parking lot beteeen. Mercins, shoulder taps, mike Tysons,  squats, bemch press lifts, skull crushers,  squats, and more!

Strava: https://www.strava.com/activities/5953175938?utm_source=com.google.android.gm&utm_medium=referral 

Paper Jam out!

Rucking with a GoRuck Rucker 2.0

Since joining F3 I've  discovered Rucking, and the fact that I love doing it. If you're not familiar,  'rucking' is hiking with weight on your back, commonly done in the military in order to move your gear and yourself from one location to another. 

As with any sport, it helps to have the right pack. I've recently purchased an F3 buddy's GoRuck Rucker 2.0.  After trying to save money by using  a cheaper, lesser quality pack (which my F3 buddies warned me not to do) I realized that the GoRuck bag is a necessity for anyone looking to do some regular and serious rucking. Can you throw some weights in a regular backpack and go hiking? Sure, but from my experience the GoRuck bag does the best job of positioning the weight and allowing strap adjustments that keep it in the most comfortable position.

This bag is designed for carrying weight,  and carrying it in the right position on your back.  The pockets keep the weight high on your back. Mine included a 30lb plate.  There is also a pouch inside for a bladder, and holes in the top of the pack to run your drinking tube through.

It also has handles at the top and bottom of the pack for when it becomes a workout weight for squats, burpees, man makers, etc.

As you can see the pack also has drain holes at the bottom, should your workout include your pack being submerged, or getting drenched in a downpour. This comes in handy to facilitate the 3rd property of F3: Outdoors, dark or light, rain or shine. 

As an added bonus I found this in one of the pockets. 

My buddy apparently missed this Gatorade Chew when cleaning out this pack. It was yummy and I plan to get more from my favorite online retailer,  Amazon.com

Paper Jam out!  Have a blessed day!

Talking Rock bike ride

Had a great time today with Nathan, his son Lincoln,  Beau and  Grayson.  Talking Rock has a good mixture of hills and flowing trails that make for a great ride.

Check out my activity on Strava: https://strava.app.link/UbAVW2Opljb

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F3 - Woodstock Ruck

3.57 mile Ruck with 30lb plate, and alternated carry of 30lb sandbag with partner.

Then finished up with 4 rounds of Tabata (squats,pull throughs, lunges, and dead lifts).

Great fellowship! On regret is having to cut fellowship short as I had to get to the next workout - The Woodshed.

Paper Jam out!

Check out my activity on Strava: https://strava.app.link/PdiVVStmhjb

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F3 - The Woodshed BD

Q- Lamb Chop. 

Moseyed in, then partnered up. One of us would circle the parking lot with a cinder block while the other did PT (burpees, bonnie blains, mercins,squats,bbs, dips, american hammers,side straddle hops).

Moseyed out and wrapped up with COT (Circle of Trust).

Today was a couple of firsts. I attended The Woodshed for the first time, and I did 2 BDs in a day. First thing this morning was the Woodstock Ruck. I feel great now, but expect some soreness later. 🙂

Paper Jam out!

https://www.strava.com/activities/5903644073?utm_source=com.microsoft.office.outlook&utm_medium=referral

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F3 The Buff AO

Check out my activity on Strava: https://strava.app.link/eF35fjsHajb

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New Exercise program

 Hi folks,

About a month ago I was invited to check out a Men's Fitness group called F3. 'F3' stands for Fitness, Fellowship and Faith. The workouts (called beatdowns) generally start between 5-6am and run for 45 to 75 mins.  From their site:   F3 Nation - Fitness | Fellowship | Faith ®

F3 is a national network including 2,864 free, peer-led workouts for men in 199 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The "hook" is the Fitness, but the main benefit, in my opinion is the Fellowship and Faith!! I've met a bunch of like-minded, equally yoked brothers over the last month that I really appreciate.  There have been several workouts where I didn't even feel like getting out of bed (at 4ish am) but I got up and went because 1) I had committed to and 2) I knew my fellow F3'ers would be there to encourage and lift me up.

The motto is "Leave no man behind, but leave no man where you find him". 

Guys, if you're looking a a fitness program, or if you like fitness and are looking for more fellowship in your life, I'd highly recommend checking out F3.  It's a nation-wide program and if there aren't already groups in your area, you can start one!

Ladies, there's a similar organization for you called FIA. Here's the website:  Home - FiA Nation

And it's more than just exercise.  This morning we had our monthly '3rd F' breakfast where we got to hear the testimony and story of a father/son team who have grown closer to each other and to God through their involvement in F3.  The son has been on several overseas mission trips (that he paid for), suffered through typhoid fever on one of them, and is currently planning on another 2 year trip. He does F3 early in the mornings, works at Chic-fil-A when he can, and is putting himself through college.  This young man has and is going to bless a LOT of people.

Be blessed,

Tom

Covid and Essential Oils

 Hi folks,

Thought I'd throw this out there for your consideration, because you definitely won't hear anything like this in mainstream media. Geranium and Lemon Essential Oils and Their Active Compounds Downregulate Angiotensin-Converting Enzyme 2 (ACE2), a SARS-CoV-2 Spike Receptor-Binding Domain, in Epithelial Cells