Outlined against a blue September sky, 10 F3’ers road again (sorry Grantland Rice). Determined to not be counted in the millions that sat back and watched men exercise on this fine Saturday, they “got after it” too:
Mosey to the Great Lawn:
Goofballs (IC) x 20
Imperial Walkers (IC) x 20
Peter Parker (IC) x 20
High Knees 30 yards, sprint back (all distances approximate)
Butt Kicks 30 yards, sprint back
Karaoke 30 yards x 2
Side Shuffle 15 yards, turn and sprint 15 yards x 2
Backpedal 15 yards, turn and sprint 15 yards x 2
Backpedal 10 yards, sprint forward, chop feet, lift and carry partner 5 yards (“The Form Tackle”)
Bear crawl 20 yards, sprint back
Bear crawl position, chop feet and roll to Q instructions (1 minute)
Defensive position, chop feet and twist and up-downs to Q instructions (1 minute)
Mosey to The Foundry
Each man to a station:
Cycle 1:
1) Body Blasters x7-8 (determined time for all other exercises)
2) Dips
3) Step-ups
4) Low bar rows
5) Hip slappers (feet on bench)
6) Inverted toe touches (Hanging Bar Kicks)
7) Low slow squats
8) Merkin Bulldogs (Feet on bench, push torso backwards, bend legs so 6 finishes above heels, back to merkin position to repeat)
9 & 10) Plank
One cycle, mosey to water fountain, refresh and return to The Foundry
Cycle 2:
1) Body Blasters x 5 (Determined time on all exercises)
2) Dips
2.5) Step-ups (reintroduced when Spin Doctor was done with his “break”)
3) LBCs
4) Low Bar Rows
5) Fingertip plank
6) Hip Slappers
7) Flutter kicks
8 & 9) Plank
Mary Time:
Dr. W’s (IC) x 10
Russian Twist (IC) x 15
LBC (IC) x 15
Superman OYO (1 minute)
Mosey to Great Lawn
Drinking fountain stop
Group 1: 1 Gasser (down-back-down-back across width of Great Lawn)
Group 2: Plank
Switcharoo
Fingertip plank (15 second count)
Mosey to Flag
Shout-outs:
Dr. Collins Family and revival amongst people that knew him, Yeungling moving to Philly (thankful he is no longer a Sad Clown), Side Effects wife with kids
Proverb: The righteous man runs to the Lord as his strong tower and the rich man to his wealth.
This was another great beatdown Side Effects. You forgot the mumble chatter – like Spin Doctor’s 15min MOOP, Amnesty or TRex being confused about the hip slapper thinking it was a six slapper, and the sad coordination of the PAX for those well counted Dr W’s!