Falco

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.

Follow the Leader

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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”

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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!

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

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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”