• When: 05/24/16
  • QIC: Floppy Disk
  • PAX: Floppy Disk, Deaf Leopard, Freight, Tool Time, Slaw

For today’s workout, I decided to do a little throwback. Five years ago I was overweight, out of shape, and a big ball of mush. One day I just got tired of it and started working out at home. This was before I ever heard of f3.

Fifty pounds later I decided to introduce one of my favorite routines to the PAX. It was brutal but we made it through and I was impressed at how well everyone did.

Here’s the outline.

Warm-up

  • Straight arm side straddle hop IC
  • Side to side jump ropes
  • arms out high knees
  • hit the floor
  • side to side floor hops
  • Side straddle hops
  • high knees

The pledge as we caught our breath.

Main event.

These are all done for one minute with no breaks unless you get tired. As many as you can do.

  • High low squat jabs
  • Fast feet to low plank.
  • 8 Bobby Hurley 4 hop squat
  • Right front kicks
  • Left front kicks
  • Diamond jumps
  • 4 Plank in an outs. 4 push up jacks
  • Burpees
  • 8 high knees 8 Sprints 8 floor Sprints
  • Plank with hoping feet to left side then center then right
  • Front kick and step back and touch the ground. Right leg
  • Front kick and step back and touch the ground. Left leg
  • Squat twists. Squat and touch your foot after coming up. Alternate.
  • Hop to one leg and bring the other behind.
  • In the squat punch twice. Jump and do 180 to a squat and repeat.
  • Power knees to left
  • Power knees to right
  • Jump side to side landing in squat with a hook pinch
  • Squat then front kick (alternate kicks)
  • Run up a little, touch ground. Run back, touch ground.
  • Peter Parker’s with a push up
  • Plank punches
  • 8 jump ropes / 8 pulse squats
  • Squat and hold and pretend to hit a speed bag.

At this point, I was out of exercises but we still had 10 minutes left. So I took a quick survey, then abruptly disregarded the results, and started again from the top.

  • High low squat jabs
  • Fast feet to low plank.
  • 8 Bobby Hurley 4 hop squat
  • Right front kicks
  • Left front kicks
  • Diamond jumps
  • 4 Plank in an outs. 4 push up jacks
  • I threw in an audible and we did LBC’s to catch our breath before the final pain.
  • Burpees
  • Low plank and hold, Do a plank jack anytime someone yelled “Yeah”. Tool time didn’t get the memo and kept screaming yeah as we looked at him with disgust.

Ended on 45 minutes exactly. Quick list of announcements and ended with the COT.

Here is some early feedback on the workout:

Thanks men for making me stronger! Until next time, Floppy Disk signing off.