Abs of Steel

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.

Follow the Leader

9 PAX showed up to test themselves against the Validator remixed with a classic school yard game.  We were blessed with the coolest weather and lowest humidity we’ve seen in a while.

 

Pre-game

  • Disclaimers
  • Half lap mosey
  • Hamstring stretch
  • Arm circles
  • Willie Mays Hayes
  • Michael Phelps
  • Imperial Walkers
  • Raise the Roofs

 

Game

PAX filed single file line of planks at bottom of Validator.

Leader went up the validator, did an exercise, mosey down and did another exercise with concrete blocks.

PAX followed behind, one by one, after giving the man in front of them a 10 second head start.

Rinse, repeat, repeat, repeat…

PAX were responsible for getting the next exercise from the man in front of them and giving the next exercise to the man behind them.

 

Getting up the Validator was accomplished by:

  • Sprints
  • Bear Crawls
  • Burpee Hops (don’t try this at home)
  • Lunges
  • More sprints and bear crawls

 

Exercises at the top included:

  • Burpees
  • Flutterkicks
  • Merkins
  • American Hammers

 

Exercises at bottom with concrete blocks included:

  • Curls
  • Overhead Presses
  • Rows
  • Tricep Extensions
  • More Curls
  • Assorted Planks as everyone finished last cycle

 

Exciting conclusion:

  • Pull ups until you can’t. Sets of 10 with 10 second breaks.
  • COT and Name-O-Rama.

 

“Better work hard or you might as well quit”

TOO HYPE

Mosey to JT Park

SSH x25 IC

Imperial Walkers x25 IC

 

CAN’T TOUCH THIS

Circuit style workout that included:

Dips

LBCs

Burpullups

Shoulder taps

Big Boy Sit-ups

More Burpullups

Air Squats

Rows

Prayer Squat

Gotta have more Burpullups!

Jumping Lunges

Merkins

Flutter kicks

 

HAMMER TIME

Played the pop classic tune “U Can’t Touch This” on a vintage Bluetooth speaker for the PAX.

When the rap legend said “U Can’t Touch This” PAX completed Big Boy Sit Ups.

When he instructed us to “break it down” we took a quick break until he let us know break was over by stating “Stop – Hammer Time”.

For the remainder of the song, as you may have already guessed, it was, in fact, Hammer Time. American Hammers were done by the PAX to the beat. Or maybe not exactly to the beat. But they were done continuously.

 

13 PAX concluded the workout with COT and Name-o-Rama.

Welcome FNG Swisher!

27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

27 PAX, including 1 FNG, posted for a mixed bag with Ping.  Welcome Burger.

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Merkins x 30

Prisoner Squat x 35

LBC’s x 25

1 Lap Indian Run

Split into 1’s and 2’s

1 group runs a lap other group exercises (if no count, then go until run group returns)

  1. Hanging Leg Extension x 15 then side shoulder raises (partner swap)
  2. Merkins x 50 then front shoulder raises
  3. Pull Ups x 15 then bent over row (weighted – 45, 35, and 25 lbs)

Weighted Shoulder Pass (PAX stand in line  side by side arms length apart.  All arms raised to shoulder level.  Pass 10 lb weight down line and back until Q says halt.  Ex. Grab weight with right hand, cross in front of body to left hand.  Next PAX grabs with right hand, crosses in front of body to left hand until weight gets to end of line.)

10 Burpees

THE MIDDLE – 6/29/18

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 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 Pack – 6/22/18 – The Easy Thing (?)

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.

 

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.