With Father’s Day just happening yesterday, I wanted to create a decent playlist that was both meaningful and fun for the PAX. For the exercises, I got to thinking about how many of the PAX are getting injured and beat up from doing just 500 of a set of whatever or 100 burpees from last month or running 5 miles etc etc. As always, I wanted the workout to be challenging but not leave anyone behind and keep us all working hard so here is what I came up with.

Warmarama- SSH, Arm Circles, WMH, Bushwackers, Michael Phelps

The thang: We moseyed to the hill and then bear crawled up the hill to the place for Australian merkins Not that this is an official location but it is a favorite of mine. We did 2 sets of single count Australian Merkins followed by a 10 second hold. Then we moved on to Johnny Dramas. We did 3 sets of those followed by a tip toe hold to squeeze the calves.

Next we made our way down to the coupons by mosey and then more bear crawls. Before we started with the blocks we did some bench work. 2 sets of 10 dips and 10 second holds. We followed this up with 2 sets of 10 erkins and 10 second holds.

Time for some cardio for intermission. I let Bitcoin choose the distance we ran to and we spent 5 minutes of running and burpees to get the heart rate up and enjoy lungs burning before we get back to the muscles burning.

Time for the shoulders and blocks- First exercise was 2 sets of 10 reps of overhead press, followed by 10 seconds of overhead hold.

Triceps were next- We did 2 sets of the arnold press followed by 10 seconds of hold.  The second set of tricep extensions with the block overhead with a 10 second hold behind the neck without dropping it. (This was tough)

Biceps- We then did 2 sets of bicep curls with 10 seconds of hold. By this point a beautiful breeze came by during the hold and it was deemed as a recovery breeze.

All that was left was the legs- We finished off the legs with 10 reps of overhead ballerina press squat.  Then hold it. We finished off with three sets of gobblet squats and some holds.

MARY– 15 IC- Flutter Kicks, 15 IC LBCs, 15– 3 count dying cockroaches

COT-  I needed to do this one because of the shit that I know dads are holding onto. Whether you are a dad now or have a great relationship with your dad or not, all guys are holding onto shit that somehow, someway, they have to learn to let go. My wife had a guy lie to her for 43 years and now it is too late for her to have a real relationship with either of the father figure or the actual biological father since the biological just passed away. My point is, in the words of the great Kenny Rogers, you got to know when to hold em, know when to fold em. Happy Father’s Day fellas!