Temp: 50o F
PAX: (16) Stitches, Bovine, Good Lookin’, Buns of Steel, Sunshine, Polaroid, Beeps, Snowman, Animal [Respect] Sandy Cheeks, Side Dish, Rocket, Flying V, Demogorgon, Black Jack, Doll Face [Respect]
QIC:
Doll Face

The Opener – Presented the 3 F’s, the mission statement, the five core principles, and the disclaimer.

WARMARAMA

  1. LOUNGE ACT 10 EA LEG
  2. WIDE SQUAT 10 EA
  3. NARROW SQUAT 10 EA
  4. BLADES OF STEEL-MERKIN ELBOWS LOCKED
  5. PLANK – ALT KNEE TAPS 10 IC
  6. CRAB CAKES – 10 IC
  7. CRACKER JACKS – 10 EA

THE THANG

Numbered the PAX out into 4 Groups for a Grinder.

Groups:

  1. THE HILL (PUSH GROUP)
  2. ARMS & CHEST
  3. LEGS
  4. MARY / ABS

EACH STATION HAD A “GRAB BAG” WITH FOUR DIFFERENT COLORED BALLS. EACH GROUP OF PAX WOULD DRAW THE BALL(S) TO DETERMINE THE EXERCISE TYPE AND REP QUANTITY.

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“THE HILL – PUSH GROUP”

GREEN – CRAWL BEAR UPHILL, AT THE TOP OF THE HILL, WAIT FOR THE 6 IN PLANK, 20 MERKINS, BEAR CRAWL DOWN.

BLUE – MERKIN MOUNTAIN: 1 MERKIN, BEAR CRAWL (FEET TO WEAR HANDS WERE) 2 MERKINS, REPEAT BEAR CRAWL, 3 MERKINS… UNTIL 10 ARE DONE, BEAR CRAWL TO THE TOP OF THE HILL WAIT FOR THE 6IN PLANK, AND BEAR CRAWL DOWN.

SILVER – BEAR CRAWL ½ UPHILL AND STOP, 15 INCLINE MERKINS, 15 DERKINS, CONTINUE BEAR CRAWL TO TOP OF HILL, WAIT FOR 6 IN PLANK, CRAWL BEAR BACK DOWNHILL.

RED – CRAB WALK UPHILL (HEAD FIRST) STOP ½ WAY AND DO 20 CRAB CAKES (IC), FINISH CRAB WALK UPHILL, THEN CRAB WALK DOWNHILL (FEET FIRST)

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 “ARMS & CHEST – ROUND 1”

1ST DRAW EXERCISE

GREEN – DIAMOND MERKINS (EA)

BLUE – PLANK-JACKS (IC)

SILVER – CRAB CAKES (IC)

RED – CHERRY PICKERS (IC)

2ND DRAW REPS

GREEN – 10

BLUE – 15

SILVER – 20

RED – 25

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“ARMS & CHEST – ROUND 2”

1ST DRAW EXERCISE

GREEN – ALT SHOULDER TAPS (IC)

BLUE – CAROLINA DRY DOCKS (EA)

SILVER – ALT KNEE TAPS (PLANK IC)

RED – BLADES OF STEEL* (SLOW EA)

            *PLANK – LOCKED ELBOW, MERKIN

2ND DRAW REPS

GREEN – 10

BLUE – 15

SILVER – 20

RED – 25

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“LEGS – ROUND 1”

1ST DRAW EXERCISE

GREEN – ALT SIDE SQUATS (IC)

BLUE – JUMP SQUAT (EA)

SILVER – NARROW SQUAT (EA)

RED – WIDE SQUAT (EA)

2ND DRAW REPS

GREEN – 10

BLUE – 15

SILVER – 20

RED – 25

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“LEGS – ROUND 2”

1ST DRAW EXERCISE

GREEN – LOUNGE ACT (EA PER LEG)

BLUE – CRACKER JACKS (EA)

SILVER – MONKEY HUMPERS (IC)

RED – BOBBY HURLEYS (EA)

2ND DRAW REPS

GREEN – 10

BLUE – 15

SILVER – 20

RED – 25

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“MARY / ABS – ROUND 1”

1ST DRAW EXERCISE

GREEN – LBCs (IC)

BLUE – HEELS TO HEAVEN (EA)

SILVER – FROZEN FREDDYS (IC)

RED – MOUNTAIN CLIMBERS (IC)

2ND DRAW REPS

GREEN – 10

BLUE – 15

SILVER – 20

RED – 25

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“MARY / ABS – ROUND 2”

1ST DRAW EXERCISE

GREEN – ALT HEEL TOUCH (IC)

BLUE – FREDDY MERCURY (IC)

SILVER – GROINERS (EA)

RED – LOW DOLLIES (EA)

2ND DRAW REPS

GREEN – 10

BLUE – 15

SILVER – 20

RED – 25

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COT:

OUR WORKOUT TODAY IS A REPRESENTATION OF LIFE – JUST LIKE REACHING INTO THE BAG, WE TAKE WHAT LIFE GIVES US.  WE CAN EITHER COMPLAIN ABOUT IT OR MAKE THE BEST OF IT. 

SOMETIMES IN LIFE, I TEND TO FOCUS ON THE NEGATIVE AND IF I AM NOT CAREFUL I CAN GET DOWN, DEPRESSED, AND ANGRY.

I HAVE TO REMIND MYSELF THAT I CAN MAKE THE MOST OF ANY CIRCUMSTANCE AND TAKE CHARGE BY CHOOSING A POSITIVE ATTITUDE, AND SURROUNDING MYSELF WITH STRONG FRIENDS/FAMILY, & GOD.  THEN, AND ONLY THEN… LIFE GOES QUITE A BIT SMOOTHER.

SO I ENCOURAGE EACH OF US TO PAUSE, REFOCUS, AND “TAKE LIFE BY THE BALLS” (I’M JUST TRYING TO MAKE THIS COT STICK IN YOUR MEMORY MEN) AND MAKE A DIFFERENCE IN OUR FAMILIES, WORKPLACES, AND IN OUR CITY.

AYE!

  • DOLL FACE
Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Futurama

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