As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork. The one thing about F3 I so greatly appreciate is the partner workouts. I know myself too well and I will quit on myself far earlier than quitting on someone else. After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.
WARMUP
25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.
20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)
10 x Sprinklers
20 x J-Lo’s and 20 Peter Parkers
THE THANG #1
Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’. We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut). For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field. For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.
THE THANG #2
After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line. 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps. One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed. There was very little mumble chatter as we got to work. As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.
THE THANG #3
After a quick water break, we did the Genuflect. What is the Genuflect, you may ask? It is a modified Lt. Dan where you are standing and then kneel down and stand back up. After you stand back up, you perform 2 forward lunges. From there you kneel down and stand up 2 times and lunge walk forward 4 times. We did this all the way up to 10 kneel downs and 20 forward lunges. Again, no mumble chatter. After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.
THE THANG #4
Did we run or walk back? No! This is a partner themed workout! Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.
Countoff, Namerama, and Circle of Trust.
It always amazes me how F3 has grown and impacted so many men in our area and throughout the country. Over half the men at today’s workout weren’t there 6 months ago! Prayers for the sick and strength and grace for parents that have special needs children. Lord help us to be difference makers in our homes and in our community! Thank you for allowing me the privilege of leading the PAX of F3 NOLA!
