Folsom Block Work

20 showed at Folsom this morning.  Good crowd today, which had me pumped and ready to deliver the prepared beatdown.  I noticed we may have several FNGs today when Hacksaw rolls in with what looks like the entire WC Friday wrestling team.  This dude is a real HIM and continues to spread the word about F3.  Awesome to have these young men out here.  This is the future, so we should always make it our goal to have a positive impact on our youth, to help develop them into the men that we all continually strive to become.  My goal today was to do my best to properly introduce them to an F3 beatdown.  Short disclaimer was given.

Warm-Up consisted of some SSH, Grass Pickers, and 10 Burpees OYO

The Thang

Grab a coupon from Slaw’s truck and meet on the tennis court.   Everyone is to line up facing the length of the entire tennis courts with their block.  5 exercises are called:  Blockees, Tricep Ext, Goblet Squats, Chest Press, and Thrusters.   We started with 10 reps of each exercise.  Then run the length of 3 tennis courts and back to line.  The perform 9 reps of each exercise.  Then run the length of 3 tennis courts and back.  Then 8 reps of each and run, and so on until you finish with 1 rep of each exercise and finish with the run.  This definitely was a challenge.  Anytime you use blocks in your workout it adds to the difficulty of the workout and you have to push that much harder.  Great seeing everyone push themselves on this one, but we aren’t finished yet.

Next the PAX were once again instructed to line back up on the line facing the tennis courts.  Dirty 11’s is the next called exercise.  This is when you do your basic 11’s exercise but add in a called exercise to be performed in the middle of your trips back and forth between the two 11’s exercises.  Yeah, I definitely made that confusing.  Anyways, we would use the length of 2 tennis courts.  Exercises used were Curls, Plank Jack Merkins, and Little Men In the Woods(Also referred to as Little Gumby In The Woods). These are a SSH but you are in the squat position.  Yeah, they suck bad if you watch your form.  We would start with 10 Curls with your block on start line.  Then run, stopping halfway to perform 2 Plank Jack Merkins.  This is when you do a regular plank jack but you also go down to perform merkin at the same time.  Once 2 of these are completed continue to end point and do 1 Little Men In the Woods.   Go back to start stopping to do 2 Plank Jack Merkins on the way.  Then 9 Curls, 2 PJM, 2 LMITW, 2 PJM.  Then 8 Curls, 2PJM, 3 LMITW, 2 PJM.  Continue this until numbers are flipped with 1 Curl and 10 LMITW.  I love 11’s, and if there is a way to make them anymore confusing, I’m going to do it.  Took a minute for everyone to catch on, but everyone finally figured it out.  Good push men.

Next we had some time for some corner work.  We would utilize the entire tennis court facility for this.  First exercise used is Burpees.  Mosey to corner 1 and do 10 Burpees.  Then sprint, or give it all you had to corner 2 for 10 more Burpees.  Mosey to corner 3 and do 10 Burpees.  Then sprint again to last corner for 10 Burpees.   Repeat this but change the exercise.  Instead of Burpees we did 20 Jump Lunges at each corner.  Wanted to do more exercises, but time was running low.  Definitely smoked after this.

We grabbed our blocks and returned them to Slaw’s truck.   Had a little time left for some Mary and 5 Burpees OYO.  Time

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Announcements: Convergence at Yank 11/10, Christmastown 5k 11/24

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Nameorama

As always it is an honor to lead you guys.

Sister Act