After breaking the seal of their warm car, 4 brave men set out to conquer today’s set of exercises. The weather man said it was 36 degrees, but that didn’t stop FroZone, T-Square, ShortBus, and Thighs from adding a few layers of clothing and getting after it.
Cold Weather WarmUp
To warm up, we did a quick lap around the track and then 20 jumpin jacks and 20 mountain climbers.
Dynamic WarmUp
The blood started pumping, so we did some dynamic warm ups from one telephone pole to the next and back.
Karaokes
Butt Kickers
Zombie Walking
Backwards Run
High Knees
Karaokes
First Exercise
Then we started the workout. We split into teams of 2. As one did the exercise, the other partner did shoulder taps until the partner returned from their shuttle run.
We did Shuttle Runs from telephone pole to telephone pole.
Lunges to the first pole.
5 – Bobby Hurleys
Sprint to the next pole.
10 – Diamond Merkins
Sprint back to the first pole.
5 – Bobby Hurleys
Lunges back to the beginning.
We accomplished 8 runs, or 4 rounds per man.
Then we did a 20 count rest.
Second Exercise
We did shuttle runs to the same telephone poles but in the format of BLIMPS.
B-urpees – 5
L-unges – 10 per leg
I-mperial Walkers – 15 per leg
M-erkins – 20
P-lank Jumps – 25
S-quats – 30
Sprint from the far telephone pole back to the start.
We did 3 rounds with a 20 second count down in between.
Final Exercise
45 elbow plank
We circled up, counted off, name-a-rama, and a prayer for the week.
By the end, the cold weather didn’t have an affect on our motivation or spirits. The 4 brave men that took a deep sigh when they had to open their warm car doors, had found that after a few minutes of F3 exercising they can accomplish even the coldest day in NOLA!
Great job, guys! Can’t wait for our next time at the Master Melvin.
