With Father’s Day around the corner, 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: Grab a block and let’s work each and every muscle group that we can by doing a set of pulses and muscular full contractions and follow that with a muscular holding the line. Here is what we did as best that I can remember.
We started with the Back muscles, we did some shoulder shrugs to get those neck muscles going followed by a 30 second hold. We then did some one arm side bends to activate those love handles. 30 seconds of exercise with 30 seconds of hold. We then finished off our back with 30 seconds of kettle bell swings. Once we finished a muscle group, we had a mosey recovery distance of the PAX choosing, those that were injured could lunge walk or shorten the distance, those who were healthy could run or sprint the distance given. For backs we went to the end of the parking lot and back.
Time for the shoulders- We farmer carried the blocks over to the wall for some shoulder work. First exercise was 30 seconds of overhead press, followed by 30 seconds of overhead hold. Then we took the block and I think I made this one up but we took both hands on the block and tried to push the block through the wall standing up. 30 seconds of little pulses and 30 seconds of just hold it up against the wall. We followed that up with 30 seconds of one arm holds up against the wall each arm. By this time the shoulders were toast and it was time for a run or a mosey recovery depending on the PAX. Most ran around the traffic half moon and back.
Triceps were next- We did 30 seconds of tricep dips max reps followed by 30 seconds of hold. Then we did 30 sec of tricep extensions with the block overhead with a 3o second hold behind the neck without dropping it. (This was tough) Last part of the tricep is an overhead Arnold of sorts with 30 seconds of exercise and 30 seconds of hold. There are 3 parts to the triceps so once those were toast it was time for a run.
Biceps- There are two parts to the biceps so we did outside grip on the blocks and inside grips on the blocks. Both 30 seconds of exercise were followed with 30 seconds of hold. By this point a beautiful breeze came by during the hold and it was deemed as a recovery breeze. Biceps were burning and it was time for another run.
All that was left was the legs- We did 30 seconds of Johnny Dramas, 30 sec calf holds on your toes. 30 seconds of wall sits with the block in the lap as optional. 30 seconds of right leg up and 30 seconds of left leg up. Farmer’s carry back to the AO. We finished off the legs with 30 seconds of overhead press squat. This is something I believe Homegrown created but it’s a doozy. 30 seconds of hold there. 30 seconds of goblet squats and 30 seconds of low squat hold with the weight. All body parts done, we finished the workout with a run and a circle up for Mary.
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. Weather 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’s father figure lied 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!