The Forum – 6/26/2018 – Accountability Sprints

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Merkins x 25

Little Baby Arm Circles x 10 front and back

LBC’s x 40

Mosey to the track

2 Lap Indian Run

1/2 group Pull ups x 15

1/2 flutter kicks during pull ups

Accountability sprints

1 PAX sprints from track to press box whole other PAX do exercises – 3 rounds

  1. Merkins
  2. Squat jumps 
  3. Big Boy sit ups
  4. Burpees
  5. Mountain climbers

Mosey to tennis courts

Sprints, Spider-Man, bounds, burpee hops, lunges, crab walk, fire drill, bear crawl

Plank to “Can’t wait to be king”

10 burpees 

The Forum – 6/7/2018 – Plank Walk

15 PAX took on some hills climbs and were introduced to the plank walk

Warm Up

SSH x 30

Willie Mays x 14

Merkins x 20

Squats x 40

Merkins x 20

1 Lap Indian Run (2 groups)

10 Burpees

Quadraphilia x 4 on hill

   Do 10 merkins after each

Bear Crawl up hill x 4

   Do 30 LBC’s after each

Crab Walk up hill x 4

   Do 15 sit ups after each 

Mosey to tennis courts 

Plank Walk across 4 courts

Plank Walk across 2 courts then sprint 2 courts

Plank Walk and sprint alternating courts with 10 merkins between alternating 

Plank Walk and burpee hop on alternating courts with 5 merkins between alternating then sprint 2 courts then ten merkins

Tennis court sprints

10 burpees

10 Merkins

Flutter kicks x 20 in cadence

American Hammer x 20 in cadence 

Plank to “An Innocent Warrior”

Sunrise Stretch

2 Miles of Pain – the Forum – 5/10/2018

18 PAX hit The Forum for 2 miles of pain with Ping.

Warm Up

SSX x 30

Merkins x 20

Willie Mays x 20

Burpees x 10

One Lap Indian Run

PAX exercise at 5 points on track

  1. Pull Ups x 10
  2. Burpees x 10
  3. Merkins x 20
  4. Squats x 30
  5. LBC’s x 40

Repeat until Q calls time (3 laps today)

Plank to “Under the Sea”

Sunrise Stretch

Partner Pain – The Forum – 4/17/2018

18 PAX posted for some partner pain with Ping

Warm Up

SSH x 30

Ray Lewis x 30

Willie Mays x 20

Merlin’s x 30

Burpees x 15

Punishment

2 Lap Indian Run

Finish at press box

2 PAX partner up for workout

2 PAX run half lap from press box back to press box

Rotate runners and other PAX do exercises during runs

  1. Merkins
  2. Squats
  3. LBC’s
  4. Dips
  5. Step Ups
  6. Big Boy Sit Ups
  7. Incline Merkins 
  8. Burpees
  9. Flutter Kicks

Cool Down

Plank to “We Know The Way”

Sunrise Stretch

The Forum – 3/15/2018

12 PAX hit The Forum for an Agassi inspired workout.

Mule, Nova, Amazon, Gaines, Grizzly, Whitesnake, Needle, Saluki, The Donald, Default, Commodore, Ping

Warmup
Willie Mays x 20
Burpees x 10
Bobby Hurley x 10
Ray Lewis x 20 in cadence

Mosey lap to the tennis courts

PAX line up across the courts. Exercise consists of an exercise then sprint across 4 courts. If PAX sprint faster than others, do SSH until last PAX finishes sprint.

Merkins x 20
Burpees x 10
Prisoner Squats x 20
American Hammer x 50
Flutter Kick x 15
Dutch Skate x 10
Angle Grinder x 10
Baryshnikov Squats x 20
Big Boy Sit Ups x 20

Agassi’s – Suicides at each court sideline

Lunge across all courts and sprint back

Bear Crawl across 2 courts, then Crab Walk across 2 courts and sprint back

Copperhead Squat x 20 and sprint back

4 Courts Sprint x 3

Fire Drill x 10

Burpee x 3 Waterfall

Plank to “Can You Feel The Love Tonight”

Sunrise Stretch

 

March 1, 2018 – The Forum – The Fire Drill Hills

10 PAX made it to The Forum for a fire drill.

Warm Up
SSH x 30
Willie Mays x 20 in cadence
Ray Lewis x 15 in cadence

Run down to back of Central
Merkins x 25
American Hammer x 50
Dips x 25

Bear Crawl up small hill
Dutch Skate x 20
LBC’s x 50

Run back to bottom of Wald Park Hill
Burpees x 15
Iron Tribe Sit Ups x 20
Bear Crawl 1/4 up hill
Back Pedal 1/4 up hill
Sprint up 1/2 hill to tennis courts

Fire Drill x 10
Sprint Waterfall
Plank to “Do You Want To Build A Snowman”
Sunrise Stretch

 

 

The New Stuff – The Forum – 2/20/2018

18 PAX, including 1 FNG (Gitmo), posted at The Forum to try something new.

Warm Up
SSH x 30
Willis Mays x 20
Little Baby Arm Circles x 15 front and back
LBC’s x 40

The New Stuff
Mosey to the track

1 Lap
10 Pull Ups
10 Dips
10 x Bobby Hurley

1 Lap
10 Pull Ups
10 Dips
10 Cheerleaders

1 Lap
Burnout Pull Ups
Burnout Dips
20 E2K

1 Lap to the parking lot
20 x Captain Thor

Fire Drill x 10

Plank to “A Whole New World”

Sunrise Stretch

Perfect Pull Up – The Forum – 1/23/2018

15 PAX hit The Forum for 2.4 miles of Indian runs, pull ups, and monkey humpers.

Warm Up
SSH x 30
Little Baby Arm Circles x 15 front and back
Merkins x 20
LBC’s x 30
Willie Mays x 20

Mosey to the track
1 Lap Indian Run
10 Pull Ups
20 Dips

1 Lap Indian Run
10 Pull Ups
20 Merkins

1 Lap Indian Run
10 Pull Ups
20 Iron Tribe Sit Ups

1 Lap Indian Run
15 Pull Ups
20 Sumo Squats

1 Lap Indian Run
10 Pull Ups
10 Burpees

1 Lap Indian Run

Circle up
Howling Monkeys (PAX in circle in monkey humper position. Monkey humper waterfall for 10 monkey humpers)

Plank to “Part of Your World”

 

The Tenniz Court Bluez

On this nippy winter day the PAX got off to a quick start to get the blood flowing. Here’s a recap below. The temp was 28 degrees with a 5 mph wind. 78% humidity.
WARM UP
  • 33 Side Straddle Hop IC, 123 count
  • 33 prisoner squats IC, down-up
  • 33 LBCs OYO (little baby crunches on your own)
  • 33 Flutter Kicks IC, 123 count
  • Indian run around track 2x, ending at the tennis courts
THE MAIN EVENT 
Begin by counting off in 4s before breakup
each group to a T on one side of the 4 courts creating 8 stations.  Cocky controlled the clock and announced rotations. Intervals of workouts beginning with 20 seconds going up to 40 then 50 seconds and then back down to 40 then 20 seconds , rotating by runs around the courts to the next station upon announcement. In total, 4 rounds of this were all time allowed for.  Each individual controlled speed of workouts… But never stopped GETTING BETTER.
  • OYO merkins
  • OYO irontribe situps
  • OYO burpees
  • OYO mountain climbers

For the last round we switched up the workouts just for fun.

THE END
We then circled up for announcements and namarama. Barney Fife gave an overview of the New Year’s Convergence at Railroad Park and Slumlord gave an overview of the upcoming F3 Day. Cocky have an overview of the upcoming workouts. We ended in prayer. Men GOT BETTER.

Foggy Forum Fun For F3 Fanatics 12/29/17

14 PAX posted on Tuesday in the 60 degree gloomy fog – two days before the winter solstice.  A lot of guys were looking extra cheery this time of year.  Workout was as follows:

Warmup:

SSH x25

Imperial squat walkers x25

Little baby arm circles x15 (reverse it x15)

Black snake Indian run on track around the baseball fields

Mosey to tennis courts for……………

THE THANG:

BLIMPS (acronym – see below)

Burpees x20

Lunges x30 each leg

Imperial walkers x40

Merkins x50

Plank jacks x60

Squats x70

In between each BLIMPS workout, we do a suicide run the width of the four tennis courts.

Count off into groups of four, recover and mosey to baseball field.

Home plate does 50 plank jumps

1st base does 50 WW1 sit-ups

2nd base does 50 squat jumps

3rd base does 75 merkins

Each group completes the exercise at all bases and reverse bear crawls from one base to the other in between exercises.

Mosey back to parking lot

Name-o-rama, announcements*, CoT

*Fife brought to our attention that it is probably best that we stay OFF of the baseball fields for future workouts.  The Forum has been good to us – let’s be good to it.