You know how I know I am old? I still read hard copy magazines and one of my favorites is Men’s Journal. It has all kinds of cool stuff in it and actually pretty good articles. One of the recent articles I read was titled “The 30 Best Body Weight Exercises for Men”. As soon as I read it, I thought, I can turn this into a pretty good weinke. I am not sure what the rest of the Pax thought of it but I think it turned out alright. We had one down range member today from NOLA. Thanks for coming out Sandbar!
Q: Backdraft
Pax: Sump Pump, Glen Ross, Pope, Splash, Sandbar (DR), Snowman, Vincent (Respect), Wham, OJ
COP: Mosey around the short end of the track to the tennis courts. Side Straddle Hops, Hamstring Stretch, Toy Soldiers, Imperial Walkers, Downward Dog Calf Stretches, Runners Stretch, & Hillbillies.
Thang 1: The Pax lines up on the tennis court side line. There were five exercises to complete. Each one lasting a minute. After completing each minute of exercise the Pax would run to the far end of the tennis courts and back. Rinse and repeat until all exercises were completed. The five exercises were as follows:
Merkins
Superman’s
Burpees
Saturday Nights
Mountain Climbers
Thang 2: Mosey to the top of Mount Quimby to complete five more exercises. Each exercise lasting a minute. After completing each minute of exercise the Pax would run to the bottom of Mount Quimby and back to the top. Rinse and repeat until all exercises were completed. The five exercises were as follows:
Carolina Dry Docks
Squats
Plank to Merkin
Overhead Lunge
Side Planks (30 seconds on each side)
Thang 3: Mosey to the neighborhood bridge by Cogan’s Corner to complete five more exercises. Each exercise lasting a minute. After completing each minute of exercise the Pax took a 15 second break and then began the next exercise. Rinse and repeat until all exercises were completed. The four exercises were as follows:
Box Jumps or step ups
Dips
Bulgarian Split Squats (30 seconds on each leg)
Decline/Incline Diamond Merkin
Thang 4: Mosey to the playground monkey bars. Complete two rounds of pull ups, 10 reps each round.
COT: Announcements were made and intentions went up for the spoken and unspoken. Thanks to all who came out! Backdraft out.
F3 Louisville 