• When: 2018-02-20
  • QIC: Mac
  • The PAX: Hemingway, Pass Ball(R), Hot Stick , Grout, Hops, Cookout, Four Balls, Gagnam(R), Chum Lee, Mac

Form School at Tomahawk

10 Pax beat the tardy bell and made it to the extra gloomy gloom of Tomahawk for a lesson on form. YHC has been on the mend and going to PT. Being told that you have to relearn how to stand and walk with proper form was eye opening. After some extensive research into proper form on the various exercises that we incorporate into our workouts YHC came up with Form School. The concept behind this is to demonstrate proper form of an exercise, give pointers on common mistakes and lead the Pax through a nice slow-paced cadence of the exercise. YHC really didn’t think that this was going to be a tough workout due to the slow pace but boy oh boy was that a mistake. It turns out going through the proper range of motion on all the exercises is tough.

The Weather: Pleasantly warm 59 with a blanket of soft gloom enveloping us

The Thang:

Slowsey (Fast walk due to YHC’s no-running order from the doc)

High knees/butt kicks

COP – All IC

Side straddle hop x 20

Thru the tunnel x 20

Imperial walker x 20

Windmill x 20

Lil baby arm circles x 15 each direction


Slowsey to a new spot

Build a burpee part 1 (The pieces)

Merkin x 10 in three different elbow positions to feel how it changes the muscles used

Prisoner squat x 20 IC

Plank jacks x 20 IC



Build a burpee part 2 (The final product)

6 count burpee x 20 IC

8 count manmaker x 20 IC


Slowsey to a spot of grass


Hydraulics x 10 IC

LBC x 10 IC

Peter parker plank x 10 secs each side x 2

Freddy Mercury x 10 IC

Parker Peter x 10 IC

Heel touch to V-up x 10 IC


Jailbreak it back to the spot where the flag should be


  • Excellent work by the Tomahawk Pax. Everyone stayed engaged and contributed even when YHC screwed up.
  • T-Claps to the Stride-liters – Looked like Chum Lee, Hemingway and one other but not Grout, he has to get his morning coffee in
  • After the workout the Pax claimed that they learned a lot of good stuff so YHC is declaring Form School a success and will be bringing it to an AO near you soon!


  • 2/24/18 Dam to Dam relay
  • 3/3/18 Convergence https://www.f3midlands.com/lexington-sc/preblast-4-year-anniversary-convergence
  • 3/23-24/18 P200


Hebrews 12:12-13 (ESV)

  • Therefore lift your drooping hands and strengthen your week knees, and make straight paths for your feet, so what is lame may not be put out of joint but rather be healed.