Welcome to Good Form Tuesday

Welcome to Good Form Tuesday

We spent our Holiday weekend eating good food, maybe partaking in an adult beverage or 2 and watching plenty of college football.  This morning it was time for 17 brothers to meet in the gloom and refocus for the fall by relearning good form with classic F3 exercises.

Mosey to Corporate Pond 1, circle up for a chest, arm, shoulder and core meltdown.  YHC started by announcing to the PAX that today was Good Form Tuesday.  We were going to do low reps, slowly, and in perfect form.

THE THANG

  • SLOW MERKIN 10X
  • MTN CLIMBER 25X
  • PETER PARKER 15X
  • PARKER PETER 15X
  • MERKIN JACK 15X
  • MAK TAR JAI 25X
  • SLOW 6” MERKIN 15X

Short Mosey for wall work

  • SLOW DIP 10-15Xs
  • SLOW DECLINE MERKIN 10-15Xs

Complete 3 sets, then Mosey

Circle up for Pax Choice Mary

  • MASON TWIST – YHC
  • DOLLY – Rudy
  • HEELS TO HEAVEN – Soft Pretzel
  • FLUTTER – Fish Taco
  • LBC – Gutter Ball
  • BOAT TO V – YHC

Mosey to restaurant parking lot for cardio/leg work.  Split into 3 groups.

  • SPRINT
  • SHUFFLE RIGHT AND LEFT
  • CARAOKE
  • BACK PEDAL THEN SPRINT
  • SPRINT

Mosey to COT

MOLESKIN:

It was really nice work by the PAX today.  I saw a number of guys on their knees groaning in pain during our first round of chest work.  The “slow with good form” idea seemed to have its intended effect.  Plenty of guys were able to keep pace and persevere through the burn though.  It wasn’t easy going from merkins to mtn. climbers to various parkers without getting out of plank.

By far the most mumble chatter came during the wall work.  It didn’t take 30 dips for us to feel it on the tris, 10 slow ones on YHC’s count had guys wishing they could do 30 fast with bad form.   It was the same story for the slow, chest to the ground, decline merkins.  Nobody was doing short elbow benders; full range of motion was the norm today.

Thanks to the PAX for pushing it hard and following my random cadences.  I’m proud of each of you.  Keep up the good form!

Announcements:

Come back tomorrow as The Maul carousel of first time Qs continues.  This week it’s Fish Tacos’ turn to lead the fine men of Area 51.   Mighty Mite will put a capper on the second half of the workout.  I expect big things from 2 of the fastest and strongest Sons of Ballantyne.  It’s going to suck.

Friday the BRR bus heads out.  Good luck to all our F3 brothers who are participating.

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Mighty Mite
Mighty Mite
10 years ago

Where can I get a pair of those shorts from the demonstration pic?

Haggis
Haggis
10 years ago

Sounds like an awesome workout! Hate that I missed it…

Wingman
Wingman
Reply to  Haggis
10 years ago

Haha, yes the shorts. reminds me of weird science:

http://www.youtube.com/watch?v=t4U-Q2nd6u4

Basically Any High School America or NCSU standard issue my first year. Red of course.

Tiger-Rag
10 years ago

“We were going to do low reps, slowly, and in perfect form.”

Slowly shouldn’t be a problem. (rim shot)

This comment brought to you by #FastTwitch.

Cheese Curd
10 years ago

Great lead Mic Check! A “good form” workout is real tough to do, I would not even attempt to Q…well maybe from my knees 😉 It sounded like you did everything you called out, I was to tired to look up! We did have someone take a digger on the parking lot runs, but he was back up before most noticed,good form!

Bulldog
Bulldog
10 years ago

Looks like a good one lads. Far Side and Bananas could do with a form check after this mornings head bob fest at Death Valley.

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