August 27, 2020

Stuff I’ve Never Done – Exicon 2.0

THE SCENE: Hurricaney – muggy, breeze, wet ground

WELCOME & DISCLAIMER: Uh huh. 

WARM-A-RAMA

Capri Lap – warmup lap around the parking lot or AO staying close enough to be seen by any that arrive late. Named this in honor of Mint Hill’s Capri who seems to always be a minute or two late. F3 Memphis will heretofore call this the MIB Lap.

Paula Abdul: Any set in which you take 2 steps forward and then 1 step back and continue to do so until you reach a defined endpoint. For example: run up 2 ramps of a parking deck, perform an exercise, run down 1 ramp, perform an exercise, continue until you reach the top. Also works well with parking lot lines, speed bumps, light posts, flights of stairs, etc. We ran forward two streetlights and then back one. We Abdul’d through Tom Lee Park to the base of Beale Street Landing for more warm-a-rama.

Blart: Similar to an Al Gore, Pax are in Air Chair position and grab the handlebars of their Segway. Pax bend at the knees – left, forward, right, back is 1 count (Kodiak style)

Goofball-A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Do it in cadence x 20. Call it goofball b/c you look exactly like one when doing this. Good exercise for the warmup.
Mountain Man Poopers: This legendary exercise created deep in the wilderness of the Smoky Mountains resembles the aftermath of eating a helping of Grandma’s squirrel gravy. This is a 4 Count Exercise often performed during warm-up. Step 1: From a standing position, bend over to touch toes. Step 2: Squat low, put arms straight out front. Step 3: Back to touching toes position from Step 1. Step 4: Stand Up with a single clap. Repeat until effects of squirrel gravy have subsided.
Bat Wings:
X 20 IC
Arm circles forward, Arm circles backward, Seal claps, Overhead claps

Meet In The Middle Mosey: PAX split up and go up both sides of a hill to meet on top. Completely made up in the moment just to be consistent doing stuff I’ve never done. 

THA-THANG:

Heart Break 1, 2, 3s: Heartbreak 1, 2, 3’s are modified Dora 1, 2, 3’s with a heartbreaking hill in place of the 100 meter sprint–a la the final soul-crushing hill in the Boston Marathon. Hill should be just steep enough that standing at the bottom looking up is enough to induce heartbreak when making that final run to the top. We ran up and down Beale Street Landing

While one partner run the hill, the other did the following (two reps each):

Merkin Jax: Much like Captain Thor, this routine follows a 1:4 ratio. Exercises are Merkins and plank Jacks. Routine: 1 Merkin. 4 plank Jacks. 2 Merkins. 8 plank jacks. Up to 5/20 and back down the mountain.

Chicken peckers– Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. Good upside-down view of the Mississippi River!
Crowd Pleaser:  Essentially a Merkin followed by a Groiner, but done as a pyramid. For regular men, going from 1:1 (1 Merkin and 1 Groiner) to 4:4 (4 Merkins followed by 4 Groiners) and back down to 1:1 may be a challenge, but average F3 men should go from 1:1 up to 5:5 and back down to 1:1 to truly enjoy the moment (at total of 25 reps of each). Working up to a 6:6 pyramid is an admirable goal for the Sugar Rays in the PAX… going any higher is not advised unless you have good disability insurance.

Dancing Chilcutt: Elbow Plank w/alternating leg lifts in cadence. Great for the back, not so much for the elbows. (only completed one set due to time)

Did Travoltas till all in between exercises. Travoltas: In the normal right/left arm up plank position, raised arm is lowered and reaches as far as possible underneath and behind your body, and then back up. Think Stayin’ Alive in the side plank position. Extra credit for actually using a pointed finger.

Scout Run: Same basic idea as an apache or Indian run. Pax form a line and set a decent to slow pace. The front man takes off forward in a sprint to a self decided time or landmark and then turns around and sprints back to rejoin the pax at the back of the line. Went back to Startex. 

No time for MARY

C.O.T./B.O.M.
We grow when we challenge ourselves to learn something new or do something different. For my Q, I committed to doing exercises I’ve never heard of or done at a boot camp. Took more work and time, but it brought a fresh experience (at least for me) because it was new and different. Get out our ruts intentionally sometimes. Yes, changing just for the sake of change is actually healthy!

COUNT/NAME-A-RAMA:
6, Dawson, Red Card, Sparkles, Blackhawk, Jambon, Altar Boy

Moleskin: Spent the first few minutes running. I felt looser and more ready to stretch after running. Think I’ll start warm-a-ramas with running in the future. 

Moleskin #2: JamBon is French and has a seriously cool accent!
QIC:
Altar Boy
Workout Date:
08-27-2020