Real men play with Frisbees

  • When:11/19/16
  • QIC: Doc McStuffins
  • The PAX: Bottle Cap, Doc Mcstuffins(QIC), Frack, Gadget (FNG), Gator Cub(Respect), Hollywood, Kevorkian, Pogo, Popeye, Posse, Maple Syrup, Shop Dog(Respect), Snowflake(Respect), Transporter

Real men play with Frisbees

14 PAX showed up this morning for a workout, before we started Snowflake told us that a few days ago was the two year anniversary of Commitment, and recently was YHC one year anniversary with F3. Thank you Snowflake and Ice9 for bringing F3 to Union County, and Thank you again to Ice9 for EH me into F3.

The work went like this:
30 Mountain Climbers IC
10 Plank Jacks
10 Merkens IC
10 6 inches Plank Jack
20 Imperial Walkers IC
20 Squats IC

Mosey around the school to the first court yard:
20 Step ups
20 Derkins
20 Dips
15 Step Ups
15 Derkens
15 Dips

Mosey to the Bottom of the steps behind the school and did Seven’s, starting with 1 Burpee at the bottom and 6 Derkens at the top, working or way up to 6 Burpees at the bottom and 1 Derken at the top.

Mosey to the snack shack and grabbed some wall, did air presses IC x 30, then 20 donkey kicks IC, then did some plank work using the wall, not sure how many reps, since YHC was keeping the cadence and the crowd grew quieter and quieter until nobody was longer counting, I think this move was a little more challenging that they were expecting.

Mosey to the small wall in from of the shack and did over the wall burpees, burp on one side jump over the wall burpee on the other side= 1 rep, did 10 reps, then did some Mary while waiting on the PAX to finish.

Mosey to the track, sprint to the opposite goal did 10 Burpees and then sprinted back to the first goal, the moved to the field for some frisbee fun.
Divided into 2 groups, one person would start on plank position with both feet on frisbee and use arms to move forward while rest of the group would do 10 Merkens then catch up to the first guy and switch, at every switch the PAX would do 10 Merkens and continue to do this all they way to the opposite goal, then Frack had the diabolical suggestion of tracking back to the first goal by doing hair burners.

Mosey to the rock pile and grabbed a friend:
10 Curl Ups IC
10 Shoulder Press IC
10 Curl Ups IC
10 Shoulder Press IC
20 SSH
5 Curl Ups IC
5 Shoulder Press IC
20 Elbow Plank Jacks
Finished with:
10 LBC
10 Flutter
10 Heals to heaven

Mosey to the front of the school for COT

Really enjoyed leading today, didn’t hear any mumble chatter throughout the workout which tells me was a good one.
What a great group of men, It is amazing the progress that I have seen in every one of this guys over the past year, getting stronger and faster #FlyOrFight

Sanctuary every Monday 7:30 pm at Brooklyn Pizza Parlor in Wesley Chapel, Third F, Pizza and Beer.

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7 years ago

Did you notice how casually Doc says “did some plank work using the wall?” That was a great exercise whichbinwill shamelessly steal. Have no idea what to call it; Levitating Planks? For those of you following at home, who missed the workout, the 4 count cadence was (starting from a high plank with head near the brick wall)
1)right palm pressed and held against wall
2)left palm pressed and held against wall
Yes, that’s both hands against wall, horizontally, from a plank
3)right hand back down
4)left hand back down.
Rinse and Repeat until Merlot spills

Great job as usual, Doc!

Doc McStuffins
Doc McStuffins
Reply to  Snowflake
7 years ago

Just saw your comment, you forgot to mention the Merken after bringing both hands back to the ground, great shoulder/chest/core move.

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