Author: Blueprint (Page 2 of 2)

A crisp morning on the heels of the push the rock challenge still brought out some of F3’s Monday regulars. After a quick disclaimer, the PAX got to work.

Warmups began with simple calisthenics in cadence:

High knees
Side Straddle Hops
Seal Jacks
Toy Soldiers

Then it was off to the soccer field with designated corner markers for Hindenburg BLIMPS:
Each round included four sets, one at each corner post:
10 burpees
20 lunges
30 imperial walkers (modify as necessary, Freon, not change to Hillbilly’s!)
40 merkins
50 plank jacks
60 squats

that’s 840 reps!!

Finished off with a bonus around the parking lot, breaking it up into 4 legs with:
crab walk
bear crawl
bunny hop
run to the end

Circle of trust for the pledge and prayer, with requests for:
Tiger’s mother
Radar’s sister
Tooth Fairy’s family

Good work men.

A frigid morning in Mt. Hollywood but the heat was turned up in tribute to Santa’s Sleigh following a warm up to include:

Side Straddle Hops
Arm Circles
Chinooks
Don Quixotes

A modification of BLIMPS was used spelling out Santa’s SLEIGH in conjunction with the 12 days of Christmas:

Starting with 1 repetition each, adding 1 repetition each round x 12 rounds:

Squats
Lunges
E2K
Iron Mike
Groiners
Hillbillies

Following each round, run a lap in the lot.  The next round begins when all PAX return from the lap.  In this case with only two PAX, there was no break.

Upon completion of the 12 days in the SLEIGH, 8 box jumps up onto the site benches were performed in dedication to Santa’s jumping down chimney stacks.  8 Derkins followed with each derkin executed with naming each of Santa’s reindeer.

Finished off with core exercises to include:

Flutter Kicks
Big Boys
LBC’s
Protractors

Freon, Mayor, Camelion, Pillager joined me for my second Q.   After the standard disclaimer and pledge, our warm up included:

• side straddle hops
• hill billys
• arm circles
• diamond pushups

Our workout was inspired by my daughter’s volleyball career coming to an end (as a senior in high school) and to those young ladies I coach in rec whose middle school volleyball is just beginning.  Ladder 99’s:

Round 1

• 99 count wall sit

Round 2

• 88 count wall sit
• 88 seal jacks

Round 3

• 77 count wall sit
• 77 seal jacks
• 77 rocky balboa’s (toe tap to bench)

Round 4

• 66 count wall sit
• 66 seal jacks
• 66 rocky balboa’s
• 66 count low plank hold

Round 5

• 55 count wall sit
• 55 seal jacks
• 55 rocky balboa’s
• 55 count low plank hold
• 55 mountain climbers

Round 6

• 44 count wall sit
• 44 seal jacks
• 44 rocky balboa’s
• 44 count low plank hold
• 44 mountain climbers
• 44 squats

Round 7

• 33 count wall sit
• 33 seal jacks
• 33 rocky balboa’s
• 33 count low plank hold
• 33 mountain climbers
• 33 squats
• 33 bench dips

Round 8

• 22 count wall sit
• 22 seal jacks
• 22 rocky balboa’s
• 22 count low plank hold
• 22 mountain climbers
• 22 squats
• 22 bench dips
• 22 mike tyson’s

Round 9

• 11 count wall sit
• 11 seal jacks
• 11 rocky balboa’s
• 11 count low plank hold
• 11 mountain climbers
• 11 squats
• 11 bench dips
• 11 mike tyson’s
• 11 jump wall taps

Finished off with core:

• 30 CBD’s
• 30 flutter kicks
• 30 big boys
• 10 superman v-ups

After attending for approximately 2 months, I conducted my first Q.  Unfortunately the site Q was unable to attend having to quarantine due to a family member who contracted Covid.  As such, I prepared a shovelflag of my own for the pledge.

With the intent to make the lungs burn with this workout, we warmed up the body and amped up the heart rate with some aerobic exercises to include side straddle hops and arm circles, among others.

We ran to another site approximately 1/2 mile away for the main calisthenics portion where we did a circuit of the following:

1. Soccer run, counting every other foot to 50
2. Triple Bear, counting every middle step, to 40
3. Catchers, single count to 20
4. Plyo Lunge, counting every other foot to 10

That sequence was repeated three times.  Between each circuit, the breather for the men was a build up of merkins, to include:

1. 20 close grip (ranger) merkins
2. 20 diamond merkins
3. 10 plyo merkins, with or without the clap

Upon completion of the circuit and the final merkins breather, we ran another 1/2 mile + to the ball field behind the Middle School for core exercises at each base, to include:

1. 20 crunchy frog
2. 20 heels to heaven
3. 20 Peter Parkers
4. 20 airplane cobras
5. 50 American hammers

Concluding the session was a run returning to the lot, and 30 bench dips.