Guys Night Out

1.30.19 CONDITIONS: 34 degrees, Clear with a chance of clouds
PAX: (10) Radar, Snooki, MiniVan, Palin, Spaulding, Ne-ne, Ambien, Brutus/QIC, Hard
Hat, Squid,
WARM UP:
Side Saddle Hops
(SSH)
Jumping Jack 10 Count
Over Head Air Press
Lunge*
Air Press while holding a lunge 10 Count
Smurf Jacks
Assume squat position (making yourself
like a smurf) and complete SSH while
squatting
10 Count
Over Head Air Press
Lunge*
Air Press while holding a lunge Opposite
leg from previous set
10 Count
Seal Jacks
Side-straddle hop (SSH) but with arms in
front instead of overhead.
10 Count
Sun Gods
This exercise is perhaps common
among F3 nation, but is deserving of an
actual description other than shoulder
rolls. Sun Gods is the rotating of
shoulders through act of moving
outstretched arms (with purpose and
intensity) forward or backward in circular
motion – Options for little Sun Gods
and/or Big Sun Gods for desired effect.
**Highly recommended with bricks.
– arm circles Palm down , forward small circles 10 Count
Overhead Clap
Squats*
overhead claps but while holding a squat
position – Stay down for the entire set of
overhead claps
10 Count
– arm circles Palm up , reverse small circles 10 Count
Overhead Clap
Balance*
overhead claps but while balancing on
right leg
10 Count
– arm circles Palm down , forward big circles 10 Count
Overhead Clap
Balance*
overhead claps but while balancing on
left leg
10 Count
– arm circles Palm up , reverse big circles 10 Count
Chicken Wing*
Thumbs near armpits, elbow extended
out parallel to ground. Move your elbows
up and down like a chicken wing
10 Count
Windmills
right hand to left foot, up and left hand to
right foot and up to standing position
10 Count
Through The Tunnel
(TTT)
Quite possibly the fav of every Yacht
Club Member
10 Count
Hillbillies
Hands on Head, bring right knee to right
elbow, lower right knee. Bring left knee
to left elbow, lower left knee
10 Count
THANG:
Plyometrics (Plyo’s)
2 lines (count off 1,2) first line in front
second line behind. Second line goes after
1st line gets half way to end line
Plyo’s
performed in
10 -15 yard
distances
Butt Kicks
Heel of foot should touch
buttocks
AManyAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
High Knees Knees should come up to waist
AMAP in the
given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
Frankensteins
Knees should Not bend – Toes of
foot should come up to waist in
an alternating fashion Stand with
Arms straight out. As you walk
forward, raise each leg as high
as you can toward corresponding
arm. Knees slightly bent. Looks
like Frankenstein.
AMAP in the
given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
Bounding
Like a deer right, left land and
push off in fluid motion
AFewAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
Eagles
Bounding to a three step while
swinging arms side to side in an
over exaggerated manner
AFewAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
Gorillas
Bounding to a three step while
swinging arms front to back in an
over exaggerated manner
AFewAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
Lunges with a
twist
Traditional Lunge but in the down
position twist the upper body to
the right when the right knee is
forward. Alternate twist upper
body to the left when the left
knee is forward and the right
knee is kneeling
AFewAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
Broad Jump
Broad Jump from one end to the
other
AFewAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
3 Push up Sprint
complete 3 traditional merkins
but upon coming up from the
third merkin begin sprinting
towards the end line. Hint try to
keep your body low to the
ground. Start from the top, go
down, come up (1) repeat for a
second time, the third time as
you come up take off!
AFastAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
High Knees to
Sprint
Same as High Knees but after 3
yards take off in a sprint to the
end line
AFastAP in
the given
distance
From start to
end line, then
upon both
line
completion
end line back
to start
Towel Curls
With partner (2) only 3 if extra – Partner will hold the sides of the towel down by holding the ends. Partner
holding ends will apply resistance on the way up and on the way down.
2 Handed Traditional
Curls
Palms ups curl towel from waist to chest
while keeping lower back nice and
straight.
8 reps – then
flapjack with
partner
Walk- Jog- Sprint
After both partners complete the curls
they WALK 2 parking spots, JOG 3
parking spots, SPRINT 4 parking spots
-at end of 9 parking
spot choose your
tier
Tier 1. Complete 5 hand release
merkins and then return ( jog ) to Curl
station
Tier 2. Complete 5 hand release
merkins PLUS 5 Overhead Claps and
then return ( jog ) to Curl station.
Tier 3. Complete 5 hand release
merkins PLUS 5 Overhead Claps and
then return (jog) to Curl station PLUS
return Sprint to Curl station.
2 Handed Traditional
Curls
Palms ups curl towel from waist to chest
while keeping lower back nice and
straight.
10 reps – then
flapjack with
partner
Walk- Jog- Sprint
After both partners complete the curls
they WALK 2 parking spots, JOG 3
parking spots, SPRINT 4 parking spots
-at end of 9 parking
spot choose your
tier
repeat step 3
2 Handed Traditional
Curls
Palms ups curl towel from waist to chest
while keeping lower back nice and
straight.
8 reps – then
flapjack with
partner
Walk- Jog- Sprint
After both partners complete the curls
they WALK 2 parking spots, JOG 3
parking spots, SPRINT 4 parking spots
-at end of 9 parking
spot choose your
tier repeat step 3
Single Arm Tricep
Extension
Partner behind you. Hold towel in hand
work those Tri’s
8 reps – then
flapjack with
partner
Same but switch arm – don’t want to
become unbalanced.
8 reps – then
flapjack with
partner
Moroccan Nightclub
In standing position, holds arms straight
out to the sides at shoulder height, rotate
hands from palms up to palms down. Do
about 50 in cadence (200 total) for a
good shoulder burn.
50 Count (200
Total)
Daft Punk
Lunge exercise performed in
cadence with a cadence count
that you cycle through three
times (12 count move). Also
sometimes know as the “around
the world lunge” hence the F3
Moniker after Daft Punk’s classic
“Around the World.” Right leg
lunge forward (step back to
center after each) / Right leg
lunge sideways / Right leg lunge
back / Left leg lunge back / Left
Length of
Song
All Around
the World
leg lunge sideways / Left leg
lunge forward. This completes
one full Daft Punk.
Yeah, Yeah,
Yeah’s
Uncle Kracker’s edited version of
Yeah, Yeah Yeah on the song
we are all in the Dead bug
position left hand to right foot and
alternate. On the “I don’t know
why I come here….” – American
Hammer . On the “YEAH, Yeah,
Yeah” . – 3 Merkins
Length of
Song
Uncle
Kracker
“Yeah, Yeah,
Yeah”
Youtube
Clean
Version
Casino
Guys form a circle. Use two foam dice.
First person roles 1 – 6 (Activity) Second
person roles rep 1 – 6. after completion
pass the dice one spot to your right (2nd
person in circle (but first dye roller roles
activity, second dye roller (3rd person in
circle rolles rep for the activity. Continue
until everyone has thrown both dice or
cut short if running late.
? cut short if
needed
1 – Mt. Climber
2 – Chillcut Peter Parkers – Low plank bring right
knee to right elbow, repeat with left side
3 – Bobby Hurley’s (Squat hit ground with both
hands, up into jumpshot
4 – Diamond Merkins
5 – Inch Worms
6 – Dry docks
Pole Dancing
Lay on your 6 under a handrail, parallel
to the rail, grab rail with both hands and
pull yourself up alternating sides. For
extra effort, wrap your legs around the
20 Count (each
side is one)
rail.
Make Curfew
Sprint back to flag
As fast as you can. Get there before you
miss your curfew
AFastAP
MARY:
One-armed Pickle
Pounder with
Coupon
Start with one arm on the ground in
pickle pounder position, the other hand
has the coupon (in Jacksonville we use a
milk jug filled with water apxt. 8lbs) Hold
the coupon on the small of your back
with the free hand during reps x20 in
cadence, switch arms and repeat.
Dirty Dog On all 4’s 25 each side
Bridge Thrusters on your six 25 Count
COR/NOR: 10, check completed done
COT:
Be present in the time we have – plan for the future, learn from the past but live in
the present.
Pork Butt sales have ended up help is still needed for the cooking and preparing.
-Snooki made his return and thanked everyone for their support while his family mourns
his mother
-prayers for family in OH (with local ties) that just lost 6th grade son.
Nene’s Co-worker Doug whose brother passed unexpectedly
-many unspoken
MOLESKINE:
-Discussion of music during workout (+) or (-)
-It was finally cold enough for Palin to return (he is from Alaska)!
Q’s choice of Mary exercised had some wondering if they needed to register anywhere.
Overall the theme of ‘A Guys Night Out’ was received with moderate enthusiasm at
best. Although Brutus did hold true to no burpees, no flutters and no extended long
runs. Many activities from the 5 page lesson plan had to be cut due to time constraints
but if allowed to Q again one day it is possible that some of the cut activities may return
Thanks for encouraging me to take the plunge and lead a gloom.
-Brutus

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.