Pax also included: Crawfish
A strong, and seemingly eager, PAX of 12 F3ers gathered in the gloom, with cinder block workout buddies in hand, for a Boot Camp beatdown at the state-of-the-art big green gym of St. Mark’s Church.
Warm Up:
SSH x 20
Windmill x 10
Imperial Storm Trooper x 15
Mountain Climber x 10
Mosey lap around campus (.50 mile)
Staggered Merican on Curb x 1 – Shuffle across to other curb (10 yards) – Staggered Merican x 1 (other arm) – Run across to original curb – Rocky Balboa x 1 each foot; Repeato 2, 3, 4, 5, 6, 7, 8, 9, and 11.
Main Event:
Pick up a workout buddy (cinder block)
COP to Pull-Up Bars
Pull-up x 10
Blockee x 10
Block Full Curl x 20
Block Skull Crusher x 20
Uncle Rico Favorite Core Exercise: Elbow to Opposite Knee x 40
Pull-up x 10
Blockee x 10
Block Full Curl x 20
Block Skull Crusher x 20
Omaha Favorite Core Exercise: Crunchy Frog Time-Bomb – 5, 4, 3, 2, 1
Pull-up x 10
Blockee x 10
Block Full Curl x 20
Block Skull Crusher x 20
Block Straight-Leg Dead Lift x 20
Right-arm block lawn mower x 20
Left-arm block lawn mower x 20
Kid Rock Favorite Core Exercise: 5-minute Homer to Marge
Pull-up x 10
Blockee x 10
Block Full Curl x 20
Block Skull Crusher x 20
Block Straight-Leg Dead Lift x 20
Right-arm block lawn mower x 20
Left-arm block lawn mower x 20
Block Straight-Leg Dead Lift x 20
Right-arm block lawn mower x 20
Left-arm block lawn mower x 20
Springfield Favorite Core Exercise: Alternating Little Baby Crunch with Feet in Air x 20
Recovery Mosey x 100 yards
Sprint x 100 yards
Recovery Mosey x 100 yards
Sprint x 100 yards
Recovery Mosey x 100 yards
Sprint x 100 yards
Recovery Mosey x 100 yards
Sprint x 100 yards
Beginning Temperature: 74F
Weather conditions: Dry.
Total Running with or without KB Distance: most likely .85 mile
Total Planking Time: less than one minute
Total time: 60.00.00
Moleskins:
1. Great effort by all posting.
2. Rocket noted the workout was Blender-Like. No doubt.
3. Got to give it to Crawfish. Only second F3 workout and right there hanging strong.
4. Mumble chatter was that doing one rep (e.g., staggered push-ups and Rocky Balboas was preferred).
5. Sorry to keep forgetting exercises and throwing them in when remembered. Kid Rock noted the muscle confusion.
6. Prayers continue to be lifted up for Cheech (Lexington, SC) and his family. Rest in peace.
7. As always, an honor to lead the fine men of F3 at the Mighty Jungle.
8. Word on the street is that Springfield is cooking up a good Mighty Jungle workout for an upcoming week.