QiC – PacRat
PAX – LaLoyd, Taxman, Optimus, Muck, Bob Villa, LightsOut (Respect!), Mufasa, Nabisco (FNG), Tenacious D (FNG)
It was a cold and wet December day….Well, it might as well have been, even though May is in within eyeshot. But like Brian Adams the Canuck said – “Ain’t no use in complaining when you got a job to do”. I just think it’s hilarious that it snowed 2 days ago. Speaking of 2 days ago, I attended a Worship Team seminar/workshop at my church along with my guys Daniel (Guitar, WT lead) and Grant (Vocals, keys, and WT lead). The M tipped me off that Daniel has been getting up at 0430 doing his fatherly duty, AND he recently started going to the gym. I couldn’t imagine a more perfect EH opportunity. When I approached Daniel about becoming a better version of himself, Grant was on the other side of me and listening intently. Grant also recently started working out! You can’t make this stuff up! I went for the 2-for and dropped the F3 invite. We spoke briefly about it and I shared a few details. A txt message on Sunday night was all it took to get 2 HCs. As mentioned in the pre-blast, I was going to keep this workout FNG-friendly, but still make it worth everybody’s time.
Details below:
#Warm-up
Circle up in the Porta-Lot
SSH x20 IC
Windmills x20 IC
Little Arm Circles (front) x15 IC
Little Arm Circles (back) x15 IC
*A brief demonstration of the squat and merkin was given. Special attention was given to proper depth and how range of motion can affect the safety and effectiveness of those exercises
Mosey to the top of the park lap and circle up
#TheThang
Stacking – I’ve used this technique before.
We start out doing an exercise, run to site #2. At Site #2, we add and exercise. Repeato all while keeping the original exercise. We stack the exercises until we’re X many sets deep, then start peeling exercises out.
- 5 burpeees – RUN
- Merkins x7 IC, 5 burpees – RUN
- Squats x7 IC, Merkins x7 IC, 5 burpees – RUN
- Perfect Merkins x7 OMC, Squats x7 IC, Merkins x7 IC, 5, burpees – RUN
- Perfect Squats x7 OMC, Perfect Merkins x7 OMC, Squats x7 IC, Merkins x7 IC, 5 burpees – RUN
- Perfect Merkins x7 OMC, Squats x7 IC, Merkins x7 IC, 5 burpees – RUN
- Squats x7 IC, Merkins x7 IC, 5 burpees – RUN
- Merkins x7 IC, 5 burpees – RUN
- 5 burpeees – Run to the base of the AMP
By the numbers – 45 burpees, 98 pushups, 70 squats, 14 perfect merkins, and 7 perfect squats. The running between sets was where the experienced F3 PAX emptied the gas tank and kept the intensity up. Due to the low rep count, the exercises could have been challenging enough if special attention was given to rep depth.
#TheAmp
This is where I winged it. We circled up at the base of the AMP and faced outward.
PAX1 – Run around the base of the AMP
Other PAX – Perform the jump in/jump out portion of the burpee.
Think of it as doing a donkey kick/double-legged mountain climber. My instructions were not clear as Optimus and Muck ran around the top of the AMP instead of the base. After about 30 seconds, I could feel it in my legs. This was one of the few exercise I had to take breaks during the sets, and the extended running would have been over the top.
#Mary
Circle back up at the Porta-Lot
Low Flutter x25 IC
Freddy Mercuries x25 IC
Good Mornings! x8 IC
5 burpees (just because no one other than LightsOut wanted to end on 45).
#Moleskin
I love being out there with you guys. Due to work travel, I haven’t had more than 3 days in town for as long as I can remember. I was looking forward to seeing HHH and Spur, but with my 2 unscheduled Monday fartsacks, far be it from me to rub it in. Muck and Taxman were right on my heels the entire workout. Mufasa and Optimus are absolute stalwarts and honestly inspire me. Bob Vila looks a heck of a lot stronger when not totally bundled up. LaLoyd – lean into that transformation and keep up the effort. You worked hard to land it where you did. Now’s the time to kick up the intensity. LightsOut thanks for hanging back with the FNGs. I oftentimes reference you as an F3 extremity (16-62 year olds, etc). But that only goes to show the 20-, 30-, and 40-somethings what can be done with the proper mindset.
Welcome FNGs Nabisco (from NIPSCO) and Tenacious D (attending Visible Music College in Lansing)! Rain workouts always take a little more ump to get rolling but once you’re out there, you don’t even feel it. F3 has made such a huge impact in my life. Not only for things I get out of F3, but also for what I can put in. We’re all at different stages in our lives and there are times we’ll be in a position to help. There will also be times that we’ll need a hand. This is F3.
I look forward to doing work with you men this summer. SYITG
73’s
PacRat