BAD GOLF
Saturday, 07/09/22 – The Pit, Papillion, NE 0600. 72 Degrees, no breeze & humid: Sticky Day!
PAX: 15: Ditty, Low Flow, G-String, Firewalker, Razzle Dazzle, Irish Car Bomb, Korver, Animal House, Schrute, Trench, Gipper, Ferdinand, Chernobyl, Sweet Roll, Farva
Q: Duracell
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.
This workout was called “BAD GOLF” and the workout consisted of PAX performing a HIIT Cardio Exercise while 1 PAX took their turn hitting a golf ball at a cone roughly 50 yards away. A PAX then stepped off the distance from the cone to the ball – the number of steps from the cone to the ball is the number of “penalty exercises” that the PAX performed before rotating to allow the next PAX to hit. This turned out to be the most fun workout I’ve ever led.
Three song ruiners were also spread out during the workout. PAX completed: BRING SALLY UP by Moby (Hold plank position, go up at the lyric “Bring Sally Up” and down at the lyric “Bring Sally Down”. (That was brutal & most if not all PAX had to finish on their knees.) Pax Performed burpees to “Chumba Wumba” and did 1 burpee every time they heard “I get knocked down.” (This is 28 burpees & we Al Gore’d during the 3 extended no-burpee breaks.) The final song ruined was a core routine to “Everybody Hurts” which will be described below.
Warmarama: 20 Side Straddle Hops, 12 tappy taps, 8 big ones, 12 SunGods, 12 Reverse SunGods, 5 Slurpees (slow burpees), 10 Fast Burpees.
The “Waiting HIIT Exercises” were: Bonnie Blairs, Fast Feet, High Kicks, Fake Line Jumps (jumping back & forth over an invisible line), Bonnie Blairs w/ hands in the air, Low Kicks, Bobby Hurleys, Jumps Squats, High Knees.
The “Punishment Exercises” had the reps determined by the number of steps the ball landed from the target cone included: Diamond Merkins, Kracken Burpees, Hand Release Merkins, T-Merkins, Carolina Dry Docks, Burprees, Werkins, Hand Release Merkings, & Broad Jump + Burpees.
We spent the last 5.5 minutes doing core to “Everybody Hurts” which consisted of the following: 20 I/C Spiderman Plank (start in plank, take right knee to right elbow, hold for 3 count, alternate), 20 Right Hand to left foot leg raises, Switch sides for another 20, “Yoga Belly” for 30 seconds per side: Start on back holding both knees to chest, release left leg & hold off the ground, raise shoulders off ground, slowly point your hands forward & hold, last 5 seconds place your hands behind your head (much harder) switch sides. 20 Freddie Mercurys with hands in the air. 20 Scissor kicks, only switching sides when switch was called by the Q. Two-Hand Core up: Sit with legs crossed & both hands on the ground – push up, trying to lift your 6 of the ground & hold for 3 count, repeated 3 times. Finished with Sarpy Slammers, each PAX counting to 3 as we went around the circle.
Announcements/Prayer Requests: We discussed that Gipper was passing The Pit shovel flag to Chernobyl later this month & thanked Gipper for his leadership & hard work. Prayers for Ferdinand who was able to join us today after recently welcoming a baby girl to his family. Prayers for Ditty with a management transition at work.
COT: The COT was based on previous life event for the Q. After attending a traditional gym regularly, Duracell was approached by a another gym goer & was told “you look pretty much the same as you did 6 months ago” which was true. The person who said it was in fantastic shape & turned out to be a former trainer. His statement included that I was doing 2 things wrong: 1) Stopping when I was tired, true. 2) Drinking beer on the weekends & not having a nutrition plan. The COT for the PAX was that if they aren’t happy with their results & look the same as they did 6 months ago, really focus on giving maximum effort every set & pushing beyond when they’re simply tired. As well as nutrition & the effects it can have on body weight, energy levels & exercise capacity.
AYE!
Duracell
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