Feeling sore from the Memorial Day Murph, I wanted to take matters into my own hands and make sure there was an easy-ish beatdown the day after. One way to make it a reality is to sign up and Q an easy workout. Done.
A ship in the harbor is safe. But that’s not what ships are built for.
Jack Sparrow
Damm that Jack Sparrow.
So it was back to the drawing board – and it was very rewarding.
On May 31, 2022, 7 studs showed up in the gloom, with about a billion bugs and NO breeze – and yoga mats.
On this day the F3 nation was introduced to 4 new exercises that will soon be appearing in the Execon (pending approval).
So, I let out a big disclaimer, and we warmed up. Bones were creaking, moans were happening and profanity was amok.
The warm-up was SSH, Imperial Walkers LBAC (lots) Squats, and back Rotations. The warm-up was long and laborious but I really needed it. Muscles between my shoulder blades are screaming today.
The Thang
Crouching Dragon – in a crouch position, only on your hands and toes, knees under your hips. 8-count movement. Right hand to left elbow, left hand to right elbow, right hand to left shoulder, left hand to the right shoulder, right hand to left knee, left hand to the right knee, kick out to a plank and back in. That’s 1.
Diamond Death – Plank position, hands in diamond, butt kinda high. Right hand to left foot, left hand to the right foot, Parker-Peter on each side, then left hand over your right and bring the right back into diamond position, do a merkin. That’s 1.
A sword by itself rules nothing. It only comes alive in skilled hands.
Li Mu Bai
Six Pack – Plank position, butt high, hands standard position, Right knee to left elbow, left knee to right elbow, right knee kick through to left side, left knee kick through to right side, right hand to left foot, left hand to the right foot. That’s 1. This is the easy one.
Plank Downs – Plank position, butt high, hands standard position, Right knee to left foot, left knee to right foot, drop down to an elbow plank, and get back up. That’s 1.
We went slow at first learning these exercises, but then picked up the pace as we continued to rotate through them. Somewhere in the middle of the second speed round, Loveseat mouthed off and got the group a bonus of 30 squats. D2 flipped him the bird. Blackberry threw his towel at him but quickly retrieved it.
And before you knew it, we were all in a flop sweat and the beatdown was complete.
Your body can do it. It’s time to convince your mind.
Rosebud
Lessons learned:
- New exercises are great and keep it interesting.
- Four new exercises of multiple movements in one morning make it confusing.
- it gets really warm at SSCC in the summer
- Day after Murph I’m sore and tired
- If we don’t continuously try new stuff at our workouts, it risks getting stale
I had a great time out there this morning and look forward to having the Q this Saturday for a full hour! See yall at the pier at 7AM Saturday.
F3 St. Simons 