Beautiful 70 degree morning- 10 Pax arrived for a Beach Body Beatdown!
5x Alarm Clocks- Wake Up!
Snake Motivators- 5 to 1 back to 5
1ox Arm Circles/Overhead + Seal Claps
Arm Stretches- 10 count- Each Pax counted ala Count-O-Rama as we stretched (L, R, shoulder, tris, and forearms)
Thang 1: “Do you even Lift Bro?”
John Cusack to the Field
4 Stations (with cones)- 2 mins each station
Station 1: “DornBluto” Medicine ball (10 lb) toss w/Burpee- Told a story when Dorn and I (pre-F3) walked into the gym, I grabbed a medicine ball threw it a Dorn, he caught and did a burpee and threw it back; I did a burpee. We did this for two minutes, and called it a “workout”.
Station 2: Move 1: 10x (2) Coupon Shrugs Move 2: Hand Release Merkins (switch position every 10x shrugs)
Station 3: Move 1: (2) Coupon Fireman Carry (20 yds) Move 2; Squats (switch position upon Fireman return)
Station 4: Move 1: Elf on a Shelf Move 2: Coupon Arm Extensions (modify as necessary) (switch on 10x Elfs)
Thang 2: “Hill Yeah”
Mosey to the hill.
Move 1: Spread out at base of Hill- Coupon toss up hill (Al Gore w/coupon for the 6)
Move 2: Resurrection Bunny Down hill
Move 3: Coupon- Hand Off Relay race (Pax split into 2 groups- hand the coupon off, do burpee, jump to the front of line)-
Move 4: Reverse Bearcrawl Down- Dorn and Bluto dragged coupons back
Thang 3: “Dip in a Box”
John Cusack to the Pavilion
20x Dips on picnic table in cadence
10x Derkins on picnic table in cadence
Box Jumps (oyo)- 10x (modify) or 5x while holding coupon (these were easier than I had expected, but I wouldn’t do many more than 5)
Thang 4: “Muscle Beach”
Mosey to the playground
2 sets (4 were originally scheduled, but cut short due to time)
Pullups (to Fail) or reverse push up”pull ups” on Merry-go-round (15 set one, 10 set 2)
Deep Coupon Squats in cadence (15 set one, 10 set 2)
Coupon Curls in cadence (30 set one, 20 set 2)
Overhead Press in cadence (20 set one, 10 set 2)
MeatHead Mary (all coupon Mary)
10x American Hammer with Coupon in cadence (These were brutal, I will bring these back!)
10x (both arms is one) Plank with Coupon Slide (oyo)
10x Coupon Sit Up (hold Coupon overhead while doing sit up)
Big Boy Sit Ups with feet in coupons (2 mins until 6:15)
CoT– “Flight or Fight”- with the recent video of 17 yo girl pushing a Mama Bear with cubs, I started wondering how I would react in this type of situation. As I did some research, the Flight of Fight is a temporary stress caused by a toxic influx of adrenaline and epinephrine pumping overwhelming your system. This causes a psychosis of sorts- the effected usually does not recollect or recognize what’s happening. The recommendation to help curb this reaction and maintain your cool in a stressful situation: 20-45 minutes of daily exercise. This provides your body with a daily influx of good “stress” that curbs a spike in adrenaline and epinephrine to unhealthy levels… so keep your cool in stressful situations- and keep coming to F3!