5 men posted in the slightly warm, slightly rainy gloom for a classic beat down. Here’s what we did:
(Exercise 1, Mosey, Exercise 1 & 2, Mosey, etc)
15 crab cakes
25 air squats
Wall sit (lowered)
Rotating crab walk
Low plank Peter parkers
Heels to Heaven
Recover right as the rain starts!
It was great to have a work out that wasn’t in the negative digits. It makes me excited for when it really starts to warm up, although I think we still may have a few weeks before then. Glad to see Darius getting back into the mix. Seeing a fresh face is a great reminder that we still need to be EHing to grow F3 Indy. This is prime tim: end of January is when New Year’s resolutions start to fall through and when sad clown syndrome kicks in. There are men out there that really need this group, both for their physical health and their whole being. Let’s make an effort to spread the word and start to really grow this thing!
Always an honor,
5.5 PAX posted in the brisk gloom of mid-December to welcome back YHC to the beat downs that make F3 so wonderful. After reminding the PAX (but mostly myself) to modify when necessary, we were off.
Lunge Walk (~50 lunges)
Motivator from 10
Mosey to curb
RH Up LH Up RH Down LH Down
Hop Up Hop Down
Incline Merkins (2-4, 3-6, 4-8)
Mosey to Hill
Goodbye Legs 10-20-30-40/40-30-20-10
(Squats bottom, Bernie Up/Down, Lunges Top)
Mosey to Playground
Mosey to Circle
Ab Strength Test (grab bar drop and raise)
Mucho Chesto (Crucible, Werkin, Merkin, Clerkin)
1 Burpee…Because F3
Mosey back for Mary
Flutter Kick pause
Russian Twist pause
I was pretty nervous about putting this workout together because frankly I have no idea what my current fitness level is. Thanks to Yeti, Cosmo, Woodchuck, and Maestro for posting and Brickyard for joining us for the warm up and welcoming me back into the fold.