Wednesday August 3, 2022 – MAIN STAGE – Omaha, NE – 5:30 a.m. “ENCORE BURPEES”
PAX (15 Total): Sister Act, Taxman, Rowdy, 12-Gauge (FNG), Bayside, Grand Slam, Band Camp, Splenda, Harding, Star Hops, Styx, Bunny Slope, Muffs, Robinhood
QIC: Duracell
5:30 a.m. – 82 Degrees… Very Humid
The PAX gathered at the shovel flag. Duracell covered the F3 Mission Statement: To plant, grow, & serve the invigoration of male community leadership through small workout groups. The Credo was recited: We leave no man behind & no man where we found him. Duracell stated the 5 core principles: Always outside, open to all men, always free, led in a rotating fashion, & ends in a COT and advised the PAX that he is not professional & to modify as needed.
We began with a mosie of 200 yards to the running track, near a cement wall for Warmarama.
Warmarma: 20 side straddle hops, 12 tappy taps, 12 sun gods, 12 reverse sun gods, 5 slow burpees (Slurpees), 5 fast burpees, 10 Big Boys
Pre Thang: For the pre-thang, we ruined the song “Balls to the Wall” which is almost 6 minutes long. PAX chose their spot on the wall & used the wall for roughly 1 minute of each of the following exercises: Balls to the Wall (with 5 shoulder presses for PAX that felt up to the challenge), Wall Squats while alternating lifting one leg off the ground, Chicken Peckers, back to the Alternating Wall Squat, Wall Walk-Up (start in Balls to the Wall, walk your hands out until near parallel to the ground & walk hands back into Balls to the Wall OYO)
The Thang: The basic structure is: Upper body exercise, followed by cardio, repeat… We had 2 different cardio that we used: Run 100 yards, or “Encore Burpees”. We started with a demo of the Pickle Pusher Merkin because we did it a bunch: Start in a bear crawl position, rather than go straight up & down for the merkin, we pushed forward with our hips in dive bomber fashion & went back up with our 6 headed in a 45 degree angle up & backward. This recruits lats, core, & hips into the merkin.
An “Encore Burpee” starts as just a Burpee. The “encore” is that we added one move to the burpee each round.
Round 1: 20 Pickle Pusher Merkins, run. Round 2:20 Pickle Pusher Merkins w/ right leg off the ground, 10 Burpees. Round 3: 20 Pickle Pusher Merkins w/ feet planted at the base of the wall, run.Round 4: 20 Pickle Pusher Merkins with left leg off the ground, 9 Broad Jump + Burpee Round 5: 10Pickle Pusher Merkins with feet on the wall (these are hard), run. Round 6: 20 Hand Release Merkins (hand release at the bottom), 8 Broad Jump + Spiderman Burpees Round 7: 20 Diamond Merkins, run. Round 8: 20 staggered merkins (one hand up by your shoulders, the other by your rib cage), 7 Broad Jump + Spiderman + Mahktar Burpees. Round 9: 20 Staggered Merkins, switching sides from the previous round, run.Round 10: 20 Werkins, 6 7 Broad Jump + Spiderman + Mahktar + Triple Groiner Burpees. Round 11: 10 Double Hand Release Merkins (hand release at the bottom & push hard enough on the way up that your hands come off the ground.)
This workout had a pre-made playlist with several musical cues. We circled up for 6 minutes of Mary to the song “Everybody Hurts” by REM.
Core Finish 20 Spiderman Merkins I/C (start in plank, while lowering down to the ground, lift your right knee to your right elbow, switch. This is probably the hardest core exercise we did.) 20 Flutter Kicks I/C. Yoga Belly: (Start on back, holding both knees to chest, kick one foot out & hold off ground, hold for 10 seconds, then raise your hands forward for 10 seconds, put your hands behind your head for 15 seconds, switch sides.) 20 Freddie Mercurys I/C. 15: right hand to left foot. 15 left hand to right foot. Finished with Sarpy Slammers around the circle.
COT The COT was based on aggressive goal setting. The challenge was for the PAX to pick a lofty goal that’s important to them & then convince themselves that they can achieve it. The theme of the message was to truly believe that you will achieve your goal & start acting like your goal is a reality, similar to a vacation that you’ve booked, but haven’t been on yet.
AYE! Duracell