Getting Swoll and Leadership – The Forum 4-14-18

This was the 2nd Saturday Work-Out at the Forum and YHC wanted to make sure that everyone felt as thought they got their money’s worth. There was a threat of rain, but 12 men showed up determined to get better and get swoll. We welcomed our FNG and I shared a quick thought about F3 being more than a work-out and a mechanism to reinvigorate male leadership in the community.

The Warm-UP

SSH x 25

Merkins x 25

Squats x 25

Diamond Merkins x 20

Ray Lewis’s x 20

The Thang

Mosey’d to the track where we paired up. One Pax ran backwards, the other Pax did 21 Merkins and then ran to his partner. The pairs alternated running backwards and we counted the merkins down by 2. At the conclusion, as the Pax was catching their breath, we lunged over to the hill by the stairs. I recommended a short course of Quadrophilia (running up the hill backwards, running down forwards). After about 5 minutes of Quadrophilia, we started with bear crawls up, 10 decline merkins, and crawl bears down the hill. YHC realized that we hadn’t done any ab work yet, so at the top of the hill we did a couple sets of flutter kicks and incline LBC’s. YHC then recommended that we head to the tennis courts for a set of BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank-Jacks, Squats) to the far side of the court. At that point, the Pax was a little tired but still motivated so we circled back to the parking lot to finish with my favorite exercise….Jack Webb’s. A hard set of 10 and we circled up for name-o-rama. We welcomed FNG Achilles and concluded with a C.O.T.

 

 

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