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.

 

Cover Your Six – Gloom Mountain – 7/23/2018

16 PAX posted for a cadence, count, and cover your six tutorial.

Warm Up

SSHx 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 25 in cadence

LBC’s x 50

The Six

Mosey to Simmons and back to

Gloom Mountain making sure to go back for the 6

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Gloom Mountain x 5 – first finishers go back and get the 6’s and finish with them

Side shoulder raises x 30 in cadence

Front shoulder raises x 30 in cadence 

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Beer crawl gloom mountain

Burpee waterfall (3 Burpees)

Plank to “for the first time in forever”

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 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