Today kicked off “form week” for the F3 PAX across the region. With that I had to think of some exercises I actually do correctly. That seemed to narrow it down pretty quickly so with that, and the Netflix documentary Hip Hop Evolution still on my mind, here we go…..

WARM-UP

• 15 SSH (IC)
• 15 Imperial Walkers (IC)
• 15 Mountain Climbers (IC)

THE THANG

• Mosey to end of parking lot for a little RUN DMC. 3 rounds of the following
  • Run up street to the bus circle and back
  • Duck Walk two light posts
    • form week focus: weight on heels, arms out straight, body in squat position with quads as close to parallel as possible. (Insert Some mumble chatter about pooping zombies here)
  • 15 Merkins as a group
    • form week focus: body in straight line, hands shoulder length apart, don’t bow elbows out, look forward instead of eyes down, chin and chest touch ground not your nose, go all the way down, pause at top for 2 seconds to ensure you go all the way up
  • Bear Crawl back to start
    • form week focus: weight on toes and hands, keep back straight, engage core, keep butt down
• Mosey to back of school and grab for some dips and step ups
  • 3 sets (15,10,5)
  • dips form week focus: keep elbows in, go all the way down, pause at top for 2 seconds to ensure you go all the way up
  • step ups form week focus: alternate leg you step with, on top of bench extend legs fully so you are standing
• Mosey to side of school for one minute peoples chair
• Mosey back to shovel flag

MARY

• 15 Flutter Kicks(IC)
  • form week focus: pointing your toes and keeping legs straight
• 15 LBCs (IC)
• 10 WWIIs
  • form week focus: arms going all the way back to ground and keeping legs straight. try to touch your toes without bending legs
• 15  Heels to Heaven (IC)
  • form week focus: pointing your toes and keeping legs straight on the out
  • form week focus: getting heels up to heaven on the up <– this is the tough part
• Sitting Arm Circles — Duplo Special
• 15 Randy’s (kid from Christmas Story, couldn’t put arms down in his jacket) — legs at 6 inches in air, arms out to side, moving up and down 6 inches

Announcements

• 12/8 F3 Churham awards show/mocumentary at 8PM at the BC Clubhouse
• Pittsboro holiday parade this Sunday. If interested in walking and advertising for F3 talk to Chum. 2.0 friendly

BOM

• So today marked my one year anniversary of giving F3 a shot. It goes without saying I got hooked quick and can’t thank the PAX enough for the encouragement and brotherhood over the past year. With this week being “focus on form” week, its a good opportunity to go back to basics not only with the workout but everything you got going on in your life. As is life, there is always an easier way to handle many challenges you are given, but most of the time that doesn’t correlate to doing the right thing. Take some time this week to reflect on what you have going on in your life and make sure you are handling it the right way. Until next time. Aye!