Also in attendance was recently named Strider, who appropriately looks like he can run. BRR teams be on the lookout
The Hamptons crew was out in full force today, great to see you guys. Viking is a great AO, home of perhaps the finest hill in all of F3 LKN.
Started with a typical warmup (+ single leg SSH)
Mosey to the gate for some calf raises, 15 IC each leg + 15 IC both legs
Mosey to the big hill behind the softball fields, also known as the Lurker. It was dark and ominous looking when we arrived. YHC started to turn and call an audible, but KingFish intervened, not wanted to let the challenge slip away. Spurred on by his courage the Pax took the hill.
Mosey down the hill and run back up. Mosey down the hill and bear crawl back up. Mosey down the hill and quadrafilia back up. Then repeato all three. Caboose was asked to do a 10 count, but decided to skip it, refusing to let the Lurker get the best of him. Strong work men.
Mosey to picnic tables near bball courts for a Porky pie of sorts. Start with 13 incline muricans IC, then 1 dip IC. Decrease muricans by 1 set and increase dips by 1 set. Worked our way down to 9 incline muricans IC and 5 dips IC before YHC lost count and decided to audible. Finished with one last set of 10 incline muricans IC and 10 dips IC.
Mosey to rock file near soccer fields and grab rock. Zamperini on path the length of soccer field. Then series of rock exercises and core work:
Hold plank, alternate lifting left arm / right leg and right arm / left leg up
12 bicep curls IC
12 JLo IC
12 shoulder press IC
12 pickle pounder IC
12 skull crusher IC
12 WW1 or WW2 situps IC
12 eight count body builders IC
12 Knees and Toes IC (Lay on 6 with legs up in air as if sitting in chair. Hands start at knees and reach to feet along outside of lower leg. Somewhat similar to touch dem heels but with legs off the ground. Exercise comes to us courtesy of Egyptian and Bucknell baseball. Really works the "inner" core)
Zamperini back to rock pile, toss rock back and mosey back to start for Mary.
Mary started with Jane Fonda 20x IC each leg. The Pax loves to complain about this exercise- making fun of how easy it is and how silly it looks… usually the mumblechatter turns to grunts and then silence about 15 reps in when they realize Jane Fonda has gotten the better of them. This happens every time and is quite entertaining to watch. Try it.
Finished Mary off with another favorite of YHC, the Superman, which we held for 1 minute. Don't neglect the back!!
One of the first things I noticed about F3 was not only how much better shape I was in, but also how much more flexible I was becoming, particularly due to the variety of exercises called amongst the Pax. It is easy to incorporate cardio and the major muscle groups into the workouts, but IMHO it is important to incorporate some of the ancillary muscle exercises and movements in the workouts to prevent injury. These are the muscles and movements that help support the major muscle groups. As Dredd / OBT are fond of saying- this is not scientific at all, just something I have observed and found to be true in my experience.
Another observation is that the sheer number of different Qs and different types of Qs naturally leads to excellent crosstraining. This Q diversity is a huge benefit of F3 workouts. It allows a non Q to post and work on weak areas he would normally avoid and build them up. And when he Qs, he can stick to his strengths, which will give other guys who post a chance to work areas that may be weak for them. Everyone gets built up.
TTFN (pretty sure that's not in the official Lexicon)
-Swingy