On January 16, 2016 I lead this same geese themed workout. I regurgitate it with some changes to make it even mo-better …
My comments in the original backblast from that workout reminded me that the challenges that we face today with attendance are nothing new. 6 of the 11 men who posted that day, have not been to F3 in so long that I have almost forgotten their faces. So, let’s continue to “fan the flames” for a bit and get this F3 thing going strong again for the men who continue the fight against the fartsack!
Warm-Up:
R leg over L, touch toes stretch
L leg over R, touch toes stretch
Begin Geese analogy… Geese honk to keep each other aware of their presence. So as we do our workout today I want everyone to focus on cadence; everybody counts, loud and proud, we do this together!
16 IC Windmill Cotton Pickers
14 IC Semicircle Mountain Climbers
19 IC SSH
11 IC Merkins
16 IC Squats
12 IC Low Cotton Pickers
Why these numbers? Cause 10 and 15 gets boring and predictable.
The Thang:
Chumbawamba burpees – to the song Tubthumping by Chumbawamba (Stolen from The Sword) – That’s continuous SSH and do a burpee every time you hear “I get knocked down” for a total of 3:41sec, and approx 26 burpees, but like a million SSH.
Mosey down to the stack-o-bricks at the scoreboard., everyone gets 2 bricks…
10 OYO Curls with both blocks stacked in one hand. Good form and slow curls. 1 burpee for each and any brick that is dropped.
10 IC Skull Crushers one block in each hand
10 IC Chainsaws (Weedeater pulls) with block L arm
5 IC Chainsaws (Weedeater pulls) with block R arm
Put all blocks up, but Q keeps two out… muhahaha
Continue Geese analogy…When Geese fly in formation, they fly 70% more efficiently than if flying alone by flying in the wake of the bird in front of them… The leader bears the most work and when tired, falls back and another Goose takes lead. The V formation also allows the leader to easily see where everyone is by looking left and right.
Geese Flight – PAX form a V pattern, Begin slow mosey, Guy in front runs with 2 bricks for about 10 seconds, then hands the bricks to next guy and drops to the back, next guy with block moves up, leads 10 seconds, then drops back to opposite side, next guy moves up, etc. Like a reversed Indian run. We do this while rounding the track until everyone has led for 10 seconds. Then mosey to the concrete steps.
10 SECOND COUNT…
10 IC Derkins
10 IC Dips
10 OYO Hop ups – step down
Geese analogy continued with another lap… When a goose is sick, shot, or falls behind, two geese will fall out with him and remain to protect him until he dies or can fly again. They either rejoin the group or start a new V.
PAX count off, remember your number!
Back into V formation… begin to SLOW mosey… Q calls out a number; if it's your # then you have been shot, fall out and do 3 burpees. The two guys closest to you will also fall out and do merkins with you while you do your burpees. Then you will all sprint to rejoin the group. Q calls out next number, repeating until everyone has been shot or the Q has had enough.
We had time so we stopped for another round at the concrete steps:
10 SECOND COUNT…
10 IC Incline Merkins
10 IC Dips
10 OYO Step ups
Mosey to original Australian Bar… and partner up…
10 OYO Angel Wings (switch and repeat)
10 IC Australian Pull ups
Mary Go Round:
PAX choice – each choose a Mary exercise but are capped at 10 count. 9 ab related exercises were performed.
Reflection:
Last Geese analogy
Know where your flock is going, if you are spending your life with people going the wrong way, find a new flock. And when it is your turn to lead the flock, make sure you know where you are going! Always keep your eye on the target.
Proverbs 4:25 NLT
Look straight ahead, and fix your eyes on what lies before you.
Moleskin:
- Lots of honking going on this morning
- Q pulls out the big speaker, PAX know music is coming. Abrams treatens to leave if he hears: Flower (Green Sally Up…), Tubthumping, or Raining Tacos… I enjoyed playing for him Tubthumping as he teasingly began to leave, but Abrams is always a good sport and did his burpees with the rest of us.
- Good crowd, thanks to all who posted with me, and let me lead the flock today.
- First time someone was "shot" in the V run, he went down solo… 🙁 Took the PAX a minute to get it but we were rolling once everyone got the concept.