Hiphopopotamus* Mix Tape

Hiphopopotamus* Mix Tape

After fending off @zinfandel ‘s weinke – peak attempt, semi DiCCS were given. I think I hit everything but we’re in an empty parking lot… or so we thought…

Warm Up

We were on our Warm Up mosey to the Five Stones sign and back when the howl of a suburban wolf hound split through the mumble chatter. An omen?

20 Ea IC:

SSH

Imperial Walker

Morocan nightclub

Mountain Climber

Merkins

With the warm done, mosey to the Corolla to pick bricks for the…

Second breakfast warmup

What?! a second warm up? Much like the first but a little more intensity ’cause… bricks

20 ea IC

Hiphopopotamus* : picture a SSH with arms and legs criss – crossing in front… with bricks.

*not in the exicon that I can tell, but it should be … and it now has a name for which I cannot take credit:

this one features some fashionable safteywear: https://www.youtube.com/watch?v=FArZxLj6DLk&t=42s

Imperial Squaker … with bricks

Morocan night club … in Al Gore … with bricks

Jingle Balls IC: no bricks but one of my favorites ’cause… balls

Peter Parker Merkins x 10

Then Mosey over to the back of Mt. Chiseled to set bricks aside briefly for light-ish dumbells. Now… I already felt the questioning from both site Qs and @damascus prior to this. Really? You only need bricks and 10-15 lb dumbells?? for a gear work out??? Ah but this isn’t just any old fling -around -some -big- heavy- weights- and -grunt -and -then -do -some -curls- for- the -girls gear workout. Some backstory is in order here: Before my wife encouraged me to check out F3- yes I’m man enough to admit that it was she that introduced me to this amazing organization – we had done some BeachBody DVDs together. P90x; T25; and her favorite- 21Day Fix. As I was prepping for Chiseled this week I thought, “I wonder how a workout designed by a (#seriouslycut) woman would go over in a purely man’s group?” And so my little experiment was born. Here it is:

Really? You only need bricks and 10-15 lb dumbells?? for a gear work out???

-Damascus

-Fusebox

-Rudy

The Thang:

x 25 single leg with dumbbells or bricks then flap jack

• Curtsy lunge with arm fly raises: one leg goes back behind and across to the outside while the arms raise over the head
• Sword Pull side lunge: lunge sideways with weights to the floor then raise the opposite arm laterally above the head as you return to center (touche’)
• Single leg Romanian lift with curl: tweetie bird down with both weights then bring the back leg forward as the arms curl up
• Sister MC with clean: jump lunge with a single dumbell

It became immediately evident to most pax including YHC that to keep good form we would have to adjust weights for each move. i.e bricks for the fly/ dumbbells for the curls. Fly raises with 12lb bells was not happening. Form is more important than pride in the weight. Heavy weight + bad form = injury. Judging from the silence and grunts and sweat, the experiment was a success.

Core work was next: Slam ball circle Pass w/ American hammer while waiting for 2 slamballs to make it around until YHC saw 10 go by. At 8, @zinfandel offered to expose the final 2 required but he couldn’t stand up fast enough ’cause around they came.

Scorpion Docs: dry docs with a leg raised x 25 each leg

Suicide / Brick lunges: teams of 2 using the moves learned above with a light post suicide partner timer.

We got through Curtsy Lunge with arm raises, Sword Pull side lunge and Single leg Romanian lifts with curl before time was called

CoT

ZERO Prostate cancer 5K/ SFN Sept 14. Sign up to learn more via email. Will keep blasting out.

Big announcement coming /save the date for Labor Day convergence

Wedding Singer on stage

Sandbox Prom Friday before Labor day

Thoughts:

It’s an honor and a privilege to lead a work out of beautiful men under a beautiful sunrise instead of avoiding the silicone allure on a DVD or nearby stairmaster! This was now my 3rd Q and I thought it appropriate to honor my M who has always been more diligent with exercise than me and heard about F3 years ago from a girlfriend. It took me another 2 years to decide to check it out for myself. Now almost 8 months later, I can say I am grateful to all my brothers in F3 Union county, Waxhaw, SOB, Area51 and beyond. Looking forward to DadCamp and years of Fitness, Fellowship and Faith to come!

Sent from my iPhone