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What goes up, must come down

QIC: Holy Kiss

Date: 06/30/2020

PAX: Prosciutto, Whittler, Pomade, Burrito,  Bumble Bee, Truck Stop, Gusher, Red Raider, Recycle, Hambone, Afterbirth, Pound Dog, FNG-Old School

AO: Smackdown

Conditions

Muggy 70 something with a nice cool wet field

COP

Warm up lap around track

SSH X25, Little Baby Arm Circles X15 and reverse X15, Seal Claps X15, Overhead Press X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15

The Thang


4 Corner Escalator

Corner 1


5 Burpees OYO, hold plank for 6

Corner 2:

5 Burpees, 15 Merkins OYO, hold plank for 6

Corner 3:

5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

Corner 4:

5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

Corner 4: And back down….

5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6

Corner 3:

5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6

Corner 2:

5 Burpees, 15 Merkins OYO, hold plank for 6

Corner 1


5 Burpees OYO, hold plank for 6

Stairway to Seven

On bleachers: 1 Incline Merkin, Box Jump to top, 6 squats, Box Jump Down… 2 Incline Merkins, Box Jump to top, 5 Squats, Box Jump Down… so an and so forth until 6 incline merkins at bottom and 1 squat at top

Slow Tempo Dips on Bleachers…I think I will officially name these STDs

4 Count Exercise In cadence.. Down on 1 hold… up on 2 hold, down on 3 hold, up on 4.. X7

Johnny Cash / Ring of Merkin

PAX hold plank in circle.. 1 merkin up to 5 reps

COT

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands in times of challenge and controversy” -MLK Jr.

Moleskin

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    Character Builder

    QIC: Holy Kiss

    Date: 01/23/2020

    PAX: Prosciutto, Whittler, Pomade, Burrito, The Count, Pediasure, Bumble Bee, Steam Engine, Gusher

    AO: Smackdown

    Conditions

    It was a balmy 38 degrees on our mountain retreat but we got warm pretty quickly.

    COP

    Warm up lap around track

    Little Baby Arm Circles X15 and reverse X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15

    The Thang


    7 of Diamonds

    Round 1 (Arms)
    Station 1: Merkins X7 and Bernie Sanders to Station 2

    Station 2: Worst Merkin Ever X7 and Bernie Sanders to Station 3

    Station 3: Clerkin X7 and Bernie Sanders to Station 4

    Station 4: Blockee X7 and Jail Break to Station 1

    Round 2 (Legs)

    Station 1: Lunges X 14 (each leg) and Jail Break to Station 2

    Station 2: Box Jump Bleachers X 14 and Jail Break to Station 3

    Station 3: Burpees X 14 and Jail Break to Station 4

    Station 4: No Surrender X 14 and Bernie Sanders to Station 1

    Round 3 (Abs)

    Station 1: LBCs X 21 and Bernie Sanders to Station 2

    Station 2: Flutter Kicks X 21 and Bernie Sanders to Station 3

    Station 3: V- Ups X 21 and Bernie Sanders to Station 4

    Station 4: Flutter Kicks X 10 & Dolly X 11 and Jail Break to Station 1

    Round 4 (Character Builder)

    Station 1: Partner Burpees X 28 and Jail Break to Station 2

    Station 2: Bear Crawl Length of Bleachers and Jail Break to Station 3

    Station 3: Partner Burpees X 28 and Jail Break to Station 4

    Station 4: Bear Crawl Length of Bleachers

    COT

    A man’s character is defined by the things you do and the decisions you make when no one else is watching. It is having the integrity to make the hard choices when there are no repercussions and accountability.

    To quote Honest Abe “Character is like a tree and reputation like a shadow. The shadow is what we think of it and the tree is the real thing”

    We all have different “shadows” of how we act and appear as husbands, fathers, in the workplace, and around friends. Those are a lot of “shadows” to manage. My challenge to the PAX is to just focus on strengthening your “tree” or the true character of the man and your “shadows” will fall in to place.

    Moleskin

    I wont mention names.. Ahheemm… Prosciutto, Whittler, Burrito… but there was some question about the accuracy of the exercises. Just to rest your mind at ease… straight from the F3 Exercise List… I’m not one to say “I told you so” but I told you so!

    Worst Merkin Ever: 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin performed in succession with no break in form = 1 Worst Merkin Ever.

    Clerkin: A merkin with a clap, either OYO or with a partner.

    Blockee: Burpees with cinder blocks. With your cinder block drop down and do a Merkin on the cinder block. Return to the standing position and press the cinder block above your head to complete one rep.

    No Surrender: Begin the no-surrender in the standing position with your hands locked behind your head and elbows pointing outward.4 count: 1.Go down on left knee, then 2. down on the right knee so now you’re on both knees. 3.Then stand back up on left leg then 4. up with the right leg. After half the desired reps, switch the starting leg so that you don’t favor one side.

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