Backblast: Sparrow’s VQ

 

Welcome FNG’s 

Disclaimer: don’t hurt yourself.

 

Count loud during the workout, because if you don’t the workout won’t end.

Welcome FNGs: Soccer Mom, Carpetbagger, Shunnarah

Warmup

20 reps of each of these:

The first exercise is:    Side Straddle Hop.  Starting Position. Move. In Cadence.

The Next exercise is,   Ray Lewise Starting Position. Move. In Cadence.

The Next exercise is,   Prisoner squats Starting Position. Move. In cadence, down up on my command

The Next exercise is,   Little Baby Crunches on your own

The Next exercise is,   The Merkin Starting Position. Move. In Cadence. down up on my command

The Next exercise is,   Big Boy Situps on your own

The Next exercise is,   Flutter Kicks Starting Position. Move. In Cadence.

The Next exercise is,   The Sparrow  (Big boy sit up but come all the way up so that your arms can wrap your knees and then go completely flat with your legs and back to the ground. repeat.) Starting Position. Move. In Cadence. (Down up on my command)

The Next exercise is,   Little Baby Arm Circles Starting Position. Move. In Cadence.

The Next exercise is,   One Burpee Starting Position. Move. In Cadence.

 

Mosey 1 lap around the park.

 

Field day

Split up into partners and line up between the two cones.

Partner Carry, Down and back

Wheal Barrow, Down and Back

 

The “Four Three Two (hundred)”

Find a new partner and wait for instructions.

One partner jogs to the line and back, while the other partner exercises on the ground. Switch when you get back.

Between you and your partner, you must complete:

400 Little Baby Crunches

Find a new partner and together complete

300 Squats

Find a new partner and together complete

200 Merkins

When you and your partner finish your reps, don’t hold a plank. I recommend that you either stand around lazily, or find a pair who hasn’t finished the exercise and donate some reps to help them reach their goal.

 

Any questions?

Starting Position. Move. Go.

 

 

Back to the circle.

 

Merkin Disclaimer

Each person does slow pushups for as long as they can and then hold a plank until I’m finished reading this disclaimer.

 

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

 

Circle up. Name o Rama. FNGs. Announcements. Prayer. Lead on 3.

Whistlestop Hexagon (Cocky VQ)

 
22 PAX showed up on this glorious morning in Alabama to get better.  The sun beaming quick as heart rates began to rise. We started off with a familiar sequence escalating into a geomatrist’s dream.
 
WARM UP
  • 33 Side Straddle Hop
  • 33 prisoner squats
  • 33 LYBs
  • 33 Flutter Kicks
  • Indian run around track 3x
AT THE STAGE
Mosey over and spread out on the wall –
15 Dips
20 Stepups
20 Frankenstines
Rinse and repeat all three again 3x
 
THE MAIN EVENT – WHISTLESTOP NONSTOP AYG AMRAP INTERVAL TRAINING via HEXAGON
Begin by counting off in 4s before breakup… Each group to a cone (4 to placed in 30 yd cube format, with one on each side of cone creating a hexagon). Cocky controlled clock with timer / whistle. Intervals of workouts beginning with 15 seconds going up to 60 seconds and then back down to 15 seconds (15 second intervals), rotating by AYG runs around the hex upon whistle. In total, 7 rounds.  THE PAX FOCUSED ON FORM while doing AMRAP and giving AYG.
  • OYO merkins
  • OYO burpees
  • OYO irontribe situps
  • OYO mountain climbers
  • High knees x2 (points on hexagon)
The hexagon was perfectly executed as the PAX battled through and closed the workout as time expired, in perfect mathematical precision.  Everyone finished. Cocky relented as time expired with a ceremonial shredding of remaining exercises. 
 
Quick namarama then Scam closed with a message from Ephesians 6 on “The Armor of God.” An announcement was made about next weeks Dad’s Day.  Last, a mention and final invitation to participate in the 5K beginning after today’s workout.