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{"id":361882,"date":"2017-04-07T22:54:43","date_gmt":"2017-04-08T02:54:43","guid":{"rendered":"http:\/\/f3nation.com\/?p=361882"},"modified":"2017-04-07T22:54:43","modified_gmt":"2017-04-08T02:54:43","slug":"i-always-thought-our-workouts-needed-a-little-feedback","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2017\/04\/07\/i-always-thought-our-workouts-needed-a-little-feedback\/","title":{"rendered":"I always thought our workouts needed a little “Feedback”"},"content":{"rendered":"I guess I was so worried I would miss my first ever Q that I woke up that morning at 2:00 and 4:00 A.M. jolted awake by the fear that I had overslept.\u00a0Not thinking rationally at all since if I had thought about it, I would have remembered that I had set two alarms on my phone just in case. If there ever wasn’t a definition for a balmy morning, it would have come into existence after one walked out the door that morning. 77 degrees at 5:30. But that didn’t keep 6 loyal PAX members (and one determined FNG) to brave the elements for a good old fashioned butt whipping. So once 6:00 hit, we went to work…<\/p>\n
Warm up:<\/span><\/strong><\/p>\nSide straddle hops (20 IC)<\/span>
\nImperial walkers (15 IC)<\/span>
\nWindmill (15 IC)<\/span>
\nMummy (15 IC) (I wish tanked up could have been there)<\/span>
\n10 Merkins<\/span>
\n10 Copperhead Squats:<\/span>
\nRegular squat but lowering body slowly on first 3 counts, then lifting up on 4 count for first rep.\u00a0<\/span><\/span><\/p>\nKept arms up for the entirety of the next three subsequent exercises:<\/span>
\nArm circles thumbs forward small circles (15 IC)<\/span>
\nHitchhikers (thumbs back small circles) (15 IC)<\/span>
\nPterodactyls big circles thumbs forward (15 IC)<\/span><\/p>\nButt kicks (15 IC)<\/span>
\nHigh knees (15 IC)<\/span><\/p>\nWorkout (The Thang)<\/span><\/strong><\/p>\nMoseyed to the back of the School to get our beat down going.\u00a0<\/span><\/p>\nStarted off by doing a Duck Walk:<\/span>
\nThe duck walk is an exercise done by squatting and walking slowly and staying down in the squat the entire time and walking as slow as you can take! Go 2 times to line (about 20 feet) and back never raising out of the squat position.\u00a0Who would have thought that such an innocent name would have left the PAX groaning\u00a0so much?<\/span><\/span><\/p>\nNext we did some elevator push-ups:<\/span>
\nWe started in a plank and on my Q we would go to the bottom floor (few inches off the ground), second floor (halfway up), and top floor (plank) for 1 1\/2 minutes.\u00a0<\/span><\/span><\/p>\nWe walked to front of the school for some p<\/span>artnered wall squats:<\/span>
\nWe partnered up and had the other partner hold a wall squat while the other did 5 burpees and ran up and around the front stairway and back and then replaced you on the wall. 3 rounds total.\u00a0<\/span><\/span><\/p>\nNext we moseyed to parking garage ramp where we did some\u00a0<\/span>Bay City Scissors (core workout) followed by a\u00a0<\/span>Bernie Sanders halfway up ramp and then sprinted the rest.<\/span><\/p>\nWe went\u00a0to the other side of garage and repeated that to the top level. Shooter looked like he was shot out of a cannon on this round! Once we were on the top we did a s<\/span>print to other side, did three Erkins, sprinted back and did three Derkins.<\/span><\/p>\nAs the workout wound down, we also went down and moseyed\u00a0to the courthouse benches for our final series. We did a move that I am not sure has a name that I’m calling…\u00a0<\/span>4 count exploding Derkins:\u00a0<\/span>Do a Derkin with feet on the bench going slowly down using a four count and explode up on 4 for 1st rep. 10 reps.\u00a0<\/span><\/span><\/p>\nWe closed out our final sequence with Aiken Legs:<\/span>
\nDone in succession with no rest — 20 Box Jumps, 20 Squats, 20 Lunges (10 each leg), 20 Seal Jacks. On account of all of the mumbling, I can guarantee that all of our legs were in fact aching.<\/span><\/p>\nWe moseyed, gingerly I might add, back to the flag.<\/span><\/p>\nWe circled up for a COT and did our counterama and Name-o-rama<\/p>\n
In our closing we got to meet our brave FNG (I knew him quite well already actually). EiEi wasn’t there for his usual input, but I feel we landed on a great one for our FNG. Please welcome to our PAX Feedback!!!<\/p>\n
I loved being able\u00a0to grow with you guys in both strength and fellowship and look forward for that to get even stronger every morning I meet you guys in the gloom. Until next time, see you guys and thanks for letting me lead! (I apologize if I missed anyone who posted. I could have sworn we had 8 so if there was one more I missed I’m sorry about that)<\/p>\n
0<\/span><\/a><\/div><\/div> <\/div><\/div>
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I guess I was so worried I would miss my first ever Q that I woke up that morning at 2:00 and 4:00 A.M. jolted awake by the fear that I had overslept.\u00a0Not thinking rationally at all since if I had thought about it, I would have remembered that I …<\/p>\n","protected":false},"author":103,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Grundy","_f3nola_post_pax":"Turbo, Einstein, Moby Dick, Shooter, Collard Greens, and an FNG (now known as Feedback)","_f3nola_post_workout_date":"04\/05\/2017"},"categories":[24],"tags":[161],"class_list":["post-361882","post","type-post","status-publish","format-standard","hentry","category-northshore","tag-the-gipper"],"yoast_head":"\n
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