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Abs of Steel

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13 PAX including one FNG showed up to test their abs and core today in Helena.  Side straddle hops not included.

Q Summary:

Willie Mays, Calf stretch in mountain climber position, Quad stretch, Michael Phelps, followed by an Indian run

This was followed by a validator run and core workout – PAX run one at a time (backwards) up the validator and run back down forward.  While waiting, the rest of the PAX performed the following:

  • Reach-for-the-sky sit-ups, American hammers, Merkins, Flutter kicks, LBC’s, Mountain climbers, Elbow planks, The Al Gore, Scissor kicks (The Dolly), Standard planks, Straight leg lifts

This was followed by 50 burpees, a one lap mosey (sprint at the end), a merkin waterfall (5 merkins individually while other PAX planked, then 5 as a team), and 10 pull-ups (extra credit encouraged).  Name-O-Rama with FNG Bling named.

After name-o-rama we discussed the recent F3 podcast regarding fathers and daughters.  Everyone has heard “be a good example for your kids”, but have we thought about showing our daughters what a good man, dating, and love for our wives should look like?  How would we feel if our daughters brought home a boyfriend that was just like us in every way?  We must work every day to eliminate our own bad behaviors if we don’t want our daughters to date boys with the same bad behaviors.  It is also up to us to show them the good behaviors a leader and a man should have.  Date your wife, love your wife, let your kids see that.  Take your daughter on dates, treat them like a lady, open the door for them, pull out their chair for them at dinner.  Show them what a gentleman is.  Strive to be an awesome Dad.

THE MIDDLE – 6/29/18

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WARM UP – (informed the PAX I actually stole this warmup from last week’s Q)

Imperial Walkers x 20

SSH x 20

Ray Lewis x 20

Merkins x 20

LBC x 20

Arm Circles x 20

Thor x 10

Mosey including 3 sets of stairs

THE THANG

PAX met it The Middle of our field and divided into 2 groups.

1st group ran from The Middle to their edge and did the selected exercise, then ran back to The Middle.

2nd group stayed in The Middle and completed as many of their exercise as possible while waiting on 1st group to return.

Once 1st group returned to The Middle is was 2nd group’s turn to run to their edge and complete that exercise while the 1st group knocked out the max exercise in The Middle.

Rinse and repeat and repeat and repeat and keep on repeating until time was up.

We started off with 10 burpees at the edge and unlimited merkins in The Middle, but as we progressed PAX were called on for new exercises both at the edge and in The Middle. They included but were not limited to:

EDGE:

Burpees x 10

LBCs x 20

American Hammers x 25

Squats with 5 second delays at bottom – surely there’s a name for this? – x 25

Flutter kicks x 25

Bear crawls to the edge and back

THE MIDDLE: Merkins, merkins, merkins, merkins x max

Jumping lunges x max

Were there more exercises? Possibly, probably. But fatigue doesn’t help with memory apparently.

To finish it up, should we do 6MOM? Nah. Let’s do 6MOP (6 minutes of pull-ups, which YHC later found out there’s a name for that – 6MOU, or 6 minutes of uncle) (full disclosure, we didn’t go the full 6 minutes due to running out of time and our arms failing to function).

Concluded with COT, Devotion, Lead on Three, and a Merlot Splash.

The Pack – 6/22/18 – The Easy Thing (?)

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10 PAX met up on a beautiful Friday morning to do what was described as the easy thing.  Welcome FNG Prince.

WARMUP

Imperial Walkers x 20

SSH x 20

Ray Lewis x 20

Merkins x 20

LBC x 20

Arm Circles x 20

Thors x 10

Indian Run until all had their turn

THE EASY THING

Just a simple lap around the playground, stopping at 5 stations for exercises along the way and sprinting in between stations.  What were the stations you ask?  Just basic stuff here:

  1.  Merkins x 30
  2.  Sit ups x 30
  3.  Merkins x 30
  4.  Burpees x 10
  5.  Pull ups x 15

Rinse and repeat until time runs out.

Concluded with COT, Devotion.