Homage to the Blakes
AO: The Mothership
QIC: Granola
PAX: 8 PAX: Bruce, Tiny, Snookie, Heavyweight, Shoestring, C-Lo, Billy Blanks, Granola, O+ (as encouragement & paparazzi)
Conditions: pleasantly cloudy & 56F
Disclaimer
Other disclaimer: I drafted this workout before even seeing last Saturday’s Battle of the Blakes. Since only 7 PAX got to enjoy those festivities, it seemed reasonable to pay homage to the Blakes today.
Warm-O-Rama
– Shoulder Circles 11x IC (forward & backward)
– Slow 4 count Burpees
– Side Straddle Hop 20x IC
– Butt kickers 15x IC
– High Knees 15x IC
Thang-O-Rama
Transition: Counted off by 2s, stayed to the left & right of the benches on the right, being mindful to share path with other walkers. Mosey from SP to bathrooms.
Partner exercises
– One partner wall-sits while the other partner completes 25 big boy situps x2.
– One partner planks while the other partner completes 10 derkins off of their partner’s plank x2.
Do X to Y, then Z until all in. Rinse & repeat.
X
– Mosey
– Bear crawl (Tiny hulked out of his gloves)
– Butt kickers
– Side shuffle
– Lunges (way too long)
– Crab walk
– Broad Jump Burpees (also a bit lengthy–was hoping Outcast would magically appear when doing these…)
– High Knees
– Wheelbarrows (spicy)
– Sprint
– Backward mosey
Y
– Usually to the benches on the right side of the path. Step up and then off.
– Dips 20x IC on one of the benches.
Z
– Plank
– Squat
– Superman
– Side plank
– Winemixers
– Hollowbody
– Stand on one leg
– Shoulder taps
– Situps
– Al Gores
Mary
– Superman to hollowbody roll arbitrary timing
– Flutterkicks 20x IC
– High plank 30+ ish count
Count-O-Rama
Almost forgot. Thanks Bruce!
Name-O-Rama
COT
YHC led PAX through brief guided meditation on meeting their future selves 5 years from now. Encouraged reflection on the quality of their life mission and relationships. Whose life are they making a difference in? Who is making a difference in their lives? What kind of husband/father/worker do they see themselves being?
Prayers offered for
– PAX abroad and in the fartsacks
– RedSox’s family during this season of job transition
– O+’s ankle
Moleskin
I’m always honored and inspired to be among F3 men. You can’t help but get better when you’re pushing yourself alongside other men who genuinely want to be better.
I had planned a special F3 Ultimate Frisbee workout as a plan B, but decided to do this workout because I didn’t want to back down from the opportunity to smooth out some of my rough Q’ing edges. I felt like I eventually got into a good rhythm. There’s no better place to learn and fail. PAX are very forgiving.
Lessons learned from my second Q
– No need to have counted off by 2s when there were only 8 PAX–created more confusion than clarity.
– Lunges take longer than expected.
– Do the hard thing. It’s worth it.
