Got video and pictures for today guys.
F3, Sept. 8, 2018, the Knoll, video IMG_1228 
Beautiful morning it was. Had some exercises too easy today. Really its just easy to cheat at some of my novel, extraordinary exercises. I know I got what I came for.
Worms is Q.
?? whats the FNGs name behind Rocket? I need some help from you young whipersnappers with memory for things like this
WARMUP.
Finkle swing. Swing legs far back to far front, slooooooowly. L R L R….
Capri lap Squirm. Not a “run” but can still call it a “mosey”. (A squirm is a fast walk To be “walking” you have to have one foot on the ground at all times. “Running involves a moment in time where no foot is touching the ground. Its about 4-9/13 microseconds, I believe.)
Neckercises. Front, rear, left right. Hold hands on forehead. You will be using your arms to fight against your neck muscles. If you do it wrong, you are going to wonder why this is called and exercise. If you do it right, your neck will know it tomorrow. (I don’t think anyone believed me. I admit this seems a little like a woosercise activity like the ones I saw at the Retirement center a couple of years ago with the 80 year olds.) Done right its well worth doing.
Front: While pushing back on your forehead with both hands, move your head all the way forward as far as it can go and then move it all the way rearward as far as it can go.
Rear: While pushing forward on the back side of your head with both hands, move your head all the way forward as far as it can go and then move it all the way rearward as far as it can go.
Left: While pushing on the right side of your head with your right hand, move your head all the way left-ward as far as it can go and then move it all the way right-ward as far as it can go.
Right:…. Just the opposite of the above.
The Thang
Sun gods. Kind of a shoulder roll. Sun Gods is the rotating of shoulders through act of moving outstretched arms (with purpose and intensity) forward or backward in circular motion
Goofball
A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Call it goofball b/c you look exactly like one when doing this.
Flying sun gods sobriety style (AKA Nancy Kerrigans). Lean torso forward, raise one leg out to the back, reach arms out to side and do small arm circles. Count in cadence just like sun gods. Forward on one leg, then switch legs and reverse.
Annie
Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Sky reachers. (another seeming woosercise, that doesn’t have to be.) Super looooooong reaching upwards with your fingertips high. This can be as strenuous as you want to make it. If you aren’t hurting by the end of this you didn’t do it right. You can be lazy and just point up like you want to ask a question, or you can stretch about 64 muscles till they hurt if you like.
Batwings:
Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.
Fabreze,
On your six, do 2 Big Boy Situps. Remain upright after last BBS and lift feet up 6″. Do 10 Air Presses (hands pushing out). Back down for 4 BBS followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…).
Goose step march across the field. Marched 65 paces just like the Nazis though we don’t hold to the fascist model otherwise. A real leg muscle stretcher.
Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe. Cool activity twist on some familiar exercises.
Mozy to the rock creek
Find a rock.
Chest pass your coupon up the hill
Coupon Peristalsis. (no one ever figured out what peristalsis means?) Everybody get a coupon. Line up like the Center and the quarterback. Place rocks in a pile at the front. Pass rocks toward rear. First man go to rear. This one needs a little more thought to keep the men busier but it could be a good exercise.
Freak nasties. Did 16 freaky nasties
2 man event.
Palm punching. Group up in pairs. Take turns. This is a boxers punching exercise.
Jab — a quick, straight punch thrown with the lead hand from the guard position.
Cross — a powerful straight punch thrown with the rear hand. …
Hillbillie:
Similar to Imperial Walkers but knee comes up to elbow on same side of body as side that knee is raised.
Happy feet. Arms out to sides. Feet do rapid running in place but spread shoulder width apart. Commonly a football exercise. 20 reps.
Another similar to Imperial Walker but with a twist.
Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. Sound effects optional. 16 reps
Ring of fire with a twist
a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order to “SPRAWL” then back to the squat walk. We went in CW and then CCW directions. The Q would instruct everyone to “sprawl” after a varying number of steps. (“Sprawl: body straight like in a plank. Arms straight. Bow your middle body down deeply towards the ground while attempting to face upwards as high as possible. This is an exercise used by wrestlers and other marshal arts as a beginning to other actions.)
mosey to the creek for fun with rocks (coupons).
-find the rock you like and lineup
-chest pass the rock with 2 hands, up the hill, as far as you can, pick it up and chest pass over and over until we make it to the plateau of the hill. About 6-10 throws, depending on how well you chose your rock and how far are your throws. Choosing the pea gravel ain’t fair.
-chest pass up the hill
-Alternate right arm then left arm shotput throws, down the hill
Posed for a rock picture at the base of the hill by the creek. We’ll call that a Rock Shot.
Mosey to benches at the pavillion. Did step up with right leg first, 20 reps. Then did step up with left leg first.
Mosey’d back to the flag for Circle of Trust and a group pic.
Welcome to the new members. s this morning!
Ended with prayer.
Meet at CC’s on Seigen Lane
Thanks to all for posting this morning and putting up with the old man’s beat down. Did you sweat?
