I certainly do not proclaim to be a master of exercise form.  But I do think there are some benefits to be gained from good form, and I knew that what I lacked in expertise & advice the group would be able to provide.

Warm-Up

• Side Straddle (Shuffle) Hop: Arms at sides, touch hands at top, return arms to sides
• Imperial Walkers: High knees, don’t bend back too much
• Good Mornings
• Stretches

Main Event

Upper Body

Hand-Release Merkins: All the way down, chest on ground.  Lift hands off ground.  Return hands and push up with arms completely extended.

Hand-Release Merkins with Alternating Shoulder Tap at Top: Do a good HRM, then when at top/plank, touch shoulder with opposing hand, return to plank, and then do the same to opposite shoulder.

Perkins (aka Perfect Merkins): HRM helped us get all the way down, and the Should Taps helped us get our arms fully extended.  So, now we did ten perfect form merkins, keeping our backs straight, heads and chins up, and with full range of motion.

Dry Docks (aka Pike Pushups): Assume pike position (plank with booty raised up).  Slowly lower upper body until forehead is at ground; head should be close to between your hands (vs your chest with a typical push-up).  Return to pike.

Lower Body

Squats: All the way down.  Legs should break 90 degree angle.  Back should stay fairly straight (don’t lean too far forward). Keep weight on heels (can raise your toes to assist in keeping weight on heels).  Another way to think about good squat form is to mimic sitting down in a chair.

Step Lunges: From standing position, step one leg out a decent distance and squat down such that kneed from non-stepped leg touches ground.  Upper body/back should stay straight and centered.  Return in controlled form to standing position.

Jump Lunges: Similar to Step Lunge, except rather than stepping forward & back in a controlled manner, execute a controlled jump from standing to lunge position.  Knees should get low to ground.

Lunge Walk: Slow and controlled.  Knees to the ground.

Burpees: Controlled drop to plank.  Do the integrated merkin with good form.  “Groiner” to return feet forward.  Stand up and jump.

Core

Sit-Ups: Knees bent or straight.  Hands behind head or arms crossed.  Can also swing arms in needed for momentum assist.  Intent is to get torso to 90 degrees (i.e., straight up) or beyond.

Flutterkicks: Legs straight.  Point toes to assist in keeping legs straight.  Start position is feet together roughly six inches of ground.  In a medium paced cadence count, scissor kick feet while keeping legs straight.

Heels to Heaven: Push your heels to heaven.  Buttocks ideally should clear the ground.  Legs should stay together.

Last two minutes spent discussing other exercises that Pax had questions about (LBCs, etc.).

Good conversation and input from all the Pax.  Thank you very much for the assistance.

Announcements

• Huge T-Claps to Yanni for completing 11-Mile Swim and to Zook for completing virtual Boston Marathon!!!!!
• YMCA Fundraiser underway. Hit up Duplo or Dueling Banjos for more information.
• Iron Pax Challenge continues. Opportunity to do Week 3 Challenge Thursday at The Thicket and Saturday at The Battering Ram.  See Slack for deets.
• BC Third Thirsty Thursday tomorrow at The Wall

COT/BOM

While today’s workout was not nearly as strenuous as our typical workouts, I do sincerely hope that the men each gained something out of it.  If today’s slowed down Focus on Form wasn’t really your thing, I apologize; and then again, you can certainly volunteer to Q!

Some men simply may not know what the proper form is for a given exercise.  Others may (erroneously) think that their respective form is impeccable.  Others may know their form has room for improvement but may not be aware of potential modifications.  And others may simply just not care that much.  And each of these situations is fine.  I would argue that while good form most certainly has its merits, being there for one another and being there to help each other gain knowledge, improve, make it to a finish line, etc. is more important.  The fellowship and support of our group is what allows us to improve and provides needed accountability and advice.  F3 is so much more than just a workout group.

The discipline and accountability associated with executing good exercise form is similarly needed in our pursuit to be good men.  Sometimes we must take a step back and refocus to ensure we’re doing the right things, and doing things right.