The New Year is about to be here. A chance to start over. Go back to basics if you will. Quick internet search gave me this… New Year’s resolutions: 6 exercises to help you get in better shape in 2019
Perfect, even has video and I’ll just ignore what appears to be FiA type Q and Pax. But really, who knows what is what these days.
6 basic exercises that claims to get you in better shape for 2019. With 4 days left, I’m all in and felt the @F3WashingtonNC would concur.
Had to change the names to fit the F3 Exicon nomenclature or protect the innocent, either way, we made it more manly with SSHs instead of jumping jacks. Good work Q.
Circle-up consisted of 12 men going through each exercise one at a time and Q explaining why it was so darn good and should be on every Q’s Winke from here till Sweet Jesus comes back to get us.
- 20 Side Straddle Hops – Warms you up for the rest of your work out, and it increases your cardiovascular endurance and heart health.
- 20 Reverse lunges – Helps with balance and increases core, quadricep and glute strength.
- 20 Plank with shoulder taps – Strengthens core and shoulder muscles.
- 20 Mountain climbers – Increases flexibility and core and cardiovascular strength.
- 1 Minute Chill Cuts – Increases core strength.
- 20 Squats – Increases lower body and cardiovascular strength.
Of course. this is F3, so we took each of the six and CSAUPed it up as we ran down the brick walk, stopping at every 8 light polls to perform the basic body transforming exercise, in cadence by the fabulous and beloved Q.
CSAUP and totally F3 approved Brick Walk Basic Beatdown:
- SSH Variation: 25 Happy Jacks 4:2 SSH:Squats
- SSH 4 Count in Cadence
- Jump Squats
- Lunge Variation: Ladder Dan Taylors 4:1 Lunges:Squats
- 4,8,12,16,20,16,12,8,4 Reverse Lunges
- 1,2,3,4,5,4,3,2,1 Squats
- Need a break, CSAUP is real!
- Shoulder Tap variation: 20 Angle Grinders
- Plank, Left Shoulder Tap, Left Knee Tap, Merkin
- Plank, Right Shoulder Tap, Left Knee Tap, Merkin
- Mountain Climbers Variation: 25 Mountain Goats
- 1,2,3 Count Mountain Climbers, 4 is Goat kick with both Legs
- Need another break. Legs are rubber….
- Chillcut Variation: 40 Chilly Jacks 4 Count
- Squats Variation: Bear Crawl 1-2-3 (Partner-Up with one man crawling 10 yards and back while the other does reps. R&R until all reps are done.)
- 100 Squats
- 200 Calf Raise
- 300 100 Bobby Hurleys (modified because Q has the power to show mercy!)
Starting with #8, R&R and climb back down the ladder as we work our way back to the flag, cutting the reps in half.
Circle-up, we reviewed the basic six and went through 10 reps of each. If a secret ballot was held, the vote would probably be 11 for never doing the basic 6 again and one vote for repeating at every workout. Q goes down with ship.
COT:
NAME-O-RAMA
ANNOUNCE-A-RAMA
- “That Sucked”
- Double D has special Music at his church Sunday and invited everyone to come.
- Hot Pursuit will have a convergence in Wyoming next Saturday. Clown Car leaves from Old Food Lion in 15 minutes. (Seriously, good to see you Hot Pursuit and hope you get a Pax going in Big Sky country soon.)
- Flo wants us to be like FiA and go to 45 minute Beatdowns on Saturday and threw it out there as food for thought. Merlot spilled.
- Q saw FiA in action under the gazebo and called them “chickens” for reducing their Beatdown time. Pax was instructed to wave and show love to the struggling group.
Prayer Request: Sale of Hot Pursuit’s Greenville House. Shirley Cratt, Cameron Price, Mike Moore, all with stage 4 cancer.
Hand on a man.
One day later, the rubber legs went to petrified thighs.
Meanwhile, Largemouth totally blew off Cornhole’s Q (which he takes very personal) and went fishing. Dude!
