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: Head over to the picnic tables and do the following exercises. 15 dips followed by arbitrary amount of time dip hold. 10 split squats each leg followed by arbitrary amount of hold on each leg. 15 erkins and a hold and 15 derkins and a hold.

Next we needed coupons and since the blocks are gone from the wall, we went and found some nice rocks to use for some work. 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 upright rows and a 30 second hold. Once we finished a muscle group, we did some cardio with a set of 3 burpees and a sprint up the hill.

Time for the shoulders- We farmer carried the rocks 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 rock and I think I made this one up but we took both hands on the block and tried to push the rock 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 the cardio with 3 burpees and another sprint up the hill.

Triceps were next- We did 30 sec of tricep extensions with the rock 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. Time for cardio with 3 burpees and a sprint.

Biceps- We then did seconds of bicep curls with 30 seconds of hold. By this point a beautiful breeze came by during the hold and it was deemed as a recovery breeze. We then did a one arm hold like a football in each bicep, right and left and once the biceps were burning and it was time for more cardio

All that was left was the legs- We did 30 seconds of wall sits with the rock in the lap as optional. 30 seconds of hold. 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 burpees and a sprint up the hill. We returned the blocks and went to the curb for some calf work. We did 30 seconds of Johnny Dramas, 30 sec calf holds on your toes.

We had a little time and I threw in 10 pull-ups or max reps and a 10 second hanging hold done with a partner and then over to the AO for some Mary.

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

COT- Happy one year anniversary to Quint! 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!