Eight of the Valley’s Finest brought the wood this morning at the Beehive. A combination of physical therapy- inspired excercises and group plank work followed. Yes, the planks were real- ask the guys that dropped them on thier toes…. Dropbox was the Last Man Standing- Tally-Ho!!
F3 Workout “Plank Therapy” May 6, 2017 0630 at the Beehive
Welcome to F3. Circle low 5’s, Any FNGs?
Disclaimer: We are a Men Only, Free, Outdoor, Peer Led workout group. We are all here by our own free will and we will exercise at our own risk- Aye? We are not professionals, there is no shame in modifying any exercise as needed, we give our best, we do not leave anybody behind (or leave you where you were), and we end each workout with a Circle of Trust!
Warmarama (near the shovel flag)
- Raise the roof calf raises with shoulder presses 12 in slow cadence
- Pendulums 12 in slow cadence
- Lunge stretches with arm curls/ chest pumps 10 in cadence per leg
- Puddle Jumpers with hold 30 sec each leg
- Squat taps 1 minute
The Thang (lower parking lot)
Can I get a “Tally-Ho!”
Plank Shuffles 3 to a plank, hold plank out, squat 10 count, shuffle to end
Recover, 10 count return to start
Plank Curls 3 to a plank, someone call out the Up count, 30 curls
Plank Lunges 3 to a plank, plank above head, squat for 10 count, front lunge
To end, recover, 10 count return to start
Plank Rows 3 to a plank, someone call out the Up count, 30 rows
Lat stretch, forearm stretch Perspective: being injured forced me to stop and think about the things I take for granted- to be able to be active, that I can get in and out of the shower, that I have a hot shower twice a day if I need to… When life gets tough with any kind of set back- it’s good to re- focus our priorities around God’s perspective.
Hanging Crunches hang from beam, knees up left, center, right=1, 15 total,
Hillbillies to modify
Single leg bridges 12 in slow cadence, switch
Incline merkins 22 for our troops, someone call out Down command
Single leg dead lifts opposite hand down to foot, 12 on your own, switch, Karate Kids for 6
Last man standing one set of merkins- all you got to exhaustion, knees touch you’re done, happy feet/ cheer on the “6”, modify as needed
ZYX’s on the tables, zyx’s
Recover. Tables back as they were.
(lower parking lot)
Plank lines 2 lines of 3 planks, balance on one leg, pass the plank with hands on top (no pinched fingers), when you are free, sprint to front. On the way back switch leg, backwards run
Three Minute Warning 6 stations, 2 guys at each station, 30 seconds at each station, you determine how hard to push yourself. Station 1: scissor jacks. Station 2: Goofballs.
Station 3: Mountain Climbers. Station 4: Frankensteins.
Station 5: Hillbillies. Station 6: Side step-ups
- Counterama, namerama
- Announcements, Open Mic for struggles, prayers, praises, COT