When Udder posted on Slack about wanting to head to the Muthership for some CSAUP, I knew this was a great time to step-up and get my butt moving in the cold.
While most PAX were a bunch of F3 Veterans, I still gave a thorough disclaimer and off we went.
1 lap around parking lot.
½ lap of butt kickers
½ lap of high knees
12 SSH IC
12 IW IC
12 LSS IC
3 burpees on your own
Head to the bleachers
12 (or 14) days after Christmas :
Listed on a white dry-erase board were 12 exercises. However, we were not doing the typical “12 days of Christmas” which is a great ladder workout. Instead, we were doing 12 exercises one after another. On your own, we did 14 reps of each exercise as it was the 14th day after Christmas.
Upon completion, I encouraged the PAX to jog to the steps and back to keep warm (instead of planking).
The No Ballet Series
There was no ballet this time! Benny was sad. That said, the following idea I stole after reading that a dancer (Katie Boren) with ABT (American Ballet Theatre) did this every morning upon waking up. The big difference is she said she planked against the Wall. But, if you can’t do it – don’t Q it!
Plank 30 sec
Mountain Climber 30 sec
30 Air presses
Rest 30 secs
My arms were really feeling it the 3rd set. But, this is the power of F3 and struggling together.
Grab a rock for walking down the steps and back up.
1 lap squat – take 2 steps and then squat
1 lap curls
1 lap Air presses
My legs are a bit sore after this.
This idea I stole from previously volunteering at a Children’s Ministry “Epiphany Party”. For the kids, it was running from 1 side of the room to another and fill a bag with items that the Wiseman might have needed along the way (Fish, Water, Gold, Frankencise, Myrrh ,etc.) we had them link arms as they picked up a partner. The trick was not to run, but to work as a team – always a good skill!
Divide into 3 teams
P1 starts runs to basketball hoops as does 3 Jump Squats
P1 runs back and get P2 runs to goal post, then do 6 Jump Squats together
P2 is doing IW while waiting
We repeated to 2nd and 3rd goal basketball hoops.
12 Good Morning Nashville
12 Heels to Heaven
12 Standing Sit-ups
2 easy laps to finish (we had 2 mins)
Veteran crew this morning. The only one that I didn’t recognize was Olaf, who started with F3 about 2 weeks ago – welcome!
Major props to Costanza. During the 12 (or 14) Days After Christmas, he did a lap to the stairs and back after each exercise. #pushingit
Benny who is training for his 1st marathon, was out in front during the Wiseman relay – I thought he was taking an easy to train. Guess not!
I hadn’t seen Adobe or Thunder Road in a while. Good guys in the F3 Nation!
No real announcements.
Appreciate the take out by Adobe and prayers for my daughter, Kathryn aka Flexie, as she goes through Allergy testing on Tuesday morning. She had a reaction on New Year’s Day after eating some Cashews and smoked sausage. We suspect potential allergy to tree nuts. A trip to Urgent Care is no way to bring in the New Year!
A few final comments, while I advertised this workout as “Following the star” and an “Epiphany Party”, F3 is not a Christian organization. Sure, you’ll find Christian men here. I think the way I described it to my Dad was, “A church, without being a Church”. I thank you for that. Whatever you do or don’t believe – come on out! You’ll get a good work out and meet a bunch of great guys that just do the right thing.
We are a national network of free, volunteer-led workout groups for men. Our purpose is the invigoration of male community leadership.
Background (my muse)…
All week I’ve been advertising my Ballet and Burpees workout, with the threat of rocks. This idea stemmed from my 9 year old daughter, who has been dancing since she was 3. About 2 years ago, we switched studios to Charlotte School of Ballet (shameless plug) and my view of ballet was forever changed! I’ll never forget her first class when her teacher, Miss Laura, started the class with doing 2 minutes of high knees around the room. Needless to say, they left class drenched in sweat. All of a sudden ballet wasn’t about cute tutus! Ballet was a hard, disciplined and beautiful sport.
Go ahead and google* Misty Copeland (Principal Ballerina with the ABT – American Ballet Theater) … do you see her calf muscles? OMG!
(*) – Maybe not at work or when the M is around.
Very thorough disclaimer was done and we are off.
1 lap around parking lot.
½ lap of high knees – this was only about 30 seconds, not 2 minutes.
½ lap of butt kickers
Mosey to track
5 burpees, own your own
15 Imperial Walkers
5 had release burpees, own your own
10 Petite Jettes – yes, a new ballet move (there had to be one)! Essentially, lift your right foot and point it down behind your left calf, then switch.
5 Burpees OYO
Track work – Partner up
Partner 1 – Low Slow Squats
Partner 2 – High knees to end of straight away, and sprint back
10 Handslap Merkins together
Partner 1 – Deep Knee Bends aka Grande Plies
Partner 2 – Butt Kickers to end of straight of away, and sprint back
10 Handslap Merkins together
Mosey to the rocks…
Keep your partners…
Partner 1 – Low Slow Squats with the Rock.
Partner 2 – leave with rock, down the steps, drop the rock. Then there were 3 lines to practice your Leaps; line 1 was 24 inches, line 2 was 30 inches, line 3 was 36 inches. Run to the bleachers and do 10 Jump Squats. Unfortunately, there was some confusion and some of PAX did step-ups. On the way back, grab your rock. When going up the steps, do a forward lunge with your rock
Partner 1 – 50 curls with Rock, at 50 switch to Presses with Rock
Partner 2 – same as before
Some speed and control…
Everyone to a Step. For 30 seconds, calf raises with just toes on a step as fast as possible. Then 30 seconds of single leg squats with rock, foot should be solidly on a step.
Repeat, but this time single leg squat with other leg.
Unfortunately, we were running a little short on time, so had to skip the Air Presses in People Chair with a Rock.
Tolkein brought out the Chariot for Speed for Need, so needed a little more running.
We headed right out of the school down to the loop turn-around doing Indian runs and headed on back.
A few minutes left on the Clock…
15 Heals to Heaven
15 Freddy Mercuries
15 American Hammers
And last but not least, 5 burpees on your own!
I’m thankful that we didn’t have blatant mutiny this morning with the ballet. This Q was easier than my 1st Q and I wasn’t as nervous. I’m getting better, but definitely have a ways to go.
A lot of great work from the PAX…
There was some mumble chatter about switching my name to “Dance Mom”. Last August, I showed up to F3 for the first time at BaseCamp and was named. Did you think of anything creative? NO! I’ve been called Jello my whole life. It wiggles and works!
Nice Takeout by JRR Tolkein. #Cheechstrong
My goal for this workout was to get a good leg burn, without tons of miles. Drano told me that we had close to 1.5 miles, but still my legs hurt!
So many other guys that I was glad to see this morning
Basecamp was where it all began for me and I’m thankful that I could now lead.
Intro… Back in February, Geraldo had thrown out my name as one of the “Regulars” and being the Q. I had initially signed up for early April, but got hit by the Flu bug. I was honored to lead for the 1st time today. And heck, 26 of you showed up!
After a very thorough disclaimer (new guys do that), we mosed down to the main parking lot behind the school.
5 Burpees OYO – An F3 workout wouldn’t be complete without burpees!
15 Imperial Walkers – The family has been watching the Star Wars saga lately.
Main Thang: Last October, Early Bird Q’d and we had some crazy pain with a Tabata Dance. I liked (and stole) the idea, but also wanted to give my own spin and add a few things.
Tabata Intervals – 3 rounds of the following:
Mountain Climber – 20 secs, rest 10 secs
LBC – 20 secs, rest 10 secs
Seal Jacks – 20 secs, rest 10 secs
Squats – 20 secs, rest 10 secs
Reverse Lunges – 20 secs, rest 10 secs
Carolina Dry Docks – 20 secs, rest 10 secs
After each round, we ran a lap around the track. There was some planking after the 2nd round, while the six caught up.
Swimming Land Drills – I started coming to F3 last August. Sure, I had heard of it and knew a few guys. But, I’m really thankful that Mermaid pointed me in the right direction. Our daughters have swum together and had a lot of fun. In a tribute to that, I wanted to work in some swimming land drills.
Flutter Kicks/Dolly – A good drill for your back stroke and front crawl. Do 4 Flutter Kicks (low to the ground) and then 1 Dolly, 8 Flutter Kicks and 2 Dollies, etc. up to 20 flutters and 5 Dollies. In the Exicon, these are referred to as X and Y.
Jack Webb – I went a little easy and we just went up to 5 merkins and 20 Air Presses
Dolphin Kicks/Rosalita – the Butterfly is my 2.0’s favorite stroke, so put on on your dolphin tale. Get your knees together, lower feet, bending at the knees and kick up. Do 4 Dolphin Kicks and then 1 Rosalita, 8 Dolphin Kicks and 2 Rosalita, etc. up to 20 Dolphin Kicks and 5 Rosalitas. This was hard and tiring!!! I found out my 2.0 passed her English EOG, no word yet on the Math. Luckily, Slimfast was there to remind me about multiples of 4.
Jack Webb – Since I left you off easy the first time, we needed more! Once again up to 5 merkins and 20 Air Presses.
Air Press for 30 secs – You need strong shoulders in swimming. Swimmers take your mark – Press!
Wall Up and Down – We mosed over to the wall and picnic table area.
15 Step Ups with Left Foot
Repeat with Right Foot
The Matthews Bear – Yes, a bear was recently spotted in Matthews – beware! So we crawled from the top of the steps and turned the corner.
Protractor – we had a few minutes left, so we finished up with a fan favorite.
That’s a wrap!
Moleskin: I’m thankful for the support I had with my first Q. I appreciate Mermaid coming out and JRR Tolkein making his first Peak 51 appearance. Heck, I’m glad Geraldo recognized me as a regular. Driving over to Matthews (from South Meck HS area) is a bit of a hike for me. But, I truly enjoy the PAX at Peak 51 and Booyah and Sensei organizing a great group of guys.
It was good to have Mash back with us and he brought FNG Floor Routine. AJ just graduated and is headed to Gardner Webb in the fall. Glad you came out and hope you come back so you avoid the “freshmen 15”.
Strong takeout by Little Mike today!
I know that I mentioned that I’ve been coming since last August, but I can’t begin to express the gratitude that I have for F3 in my life. My Y basketball days were over due to injuries and being mediocre at best. I had a hole that needed filled. YOU have done that! I feel purpose getting up crazy early in the morning to work-out – I’ve gotten better. I’m still new and hope to participate more in the 2nd F and do more of the 3rd F in the future.
Lately, I’ve been wrestling with Matthew 16:18 and when Jesus was talking with Peter about building the church. Sometimes, I wonder if He wanted the church to look a little more like F3….just a thought.
2. Team SPEARHEAD GORUCK Red, Light & Blue event http://executionengines.com/gettingitdone/red-light-blue006-registration/
3. F3 Dads Summer begins this Saturday from 9-9:45.