13 Pax beat the fartsack demons to post in the slightly cooler gloom of Smokehouse. This was YHC’s first trip out to God’s country and still being on the DL meant no running so the decision was made to turn Form School into a travelling side show. After dishing up this workout at Tomahawk last week YHC knew it was deceivingly difficult. The soreness did wear off sometime Friday afternoon. The idea behind form school is to focus on a handful of exercises, demonstrate proper form, give pointers on common mistakes and lead the Pax through a nice slow-paced cadence of the exercise. As the Smokehouse Pax found out performing exercises through the full range of motion at a controlled tempo is taxing.
The Thang:
Slowsey (Fast walk due to YHC’s no-running order from the doc
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 (Well +5 backwards cause YHC was daydreaming)
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
Slowsey
Build a burpee part 2 (The final product and crowd pleaser!!!)
6 count burpee x 20 IC
8 count manmaker x 20 IC
Slowsey to a spot of grass
Plank-o-rama-mama
Hydraulics x 20 IC
LBC x 20 IC
Peter parker plank x 10 secs each side x 2
Freddy Mercury x 20 IC
Shoulder Taps x 20IC
Iron cross x 20 IC
Parker Peter x 20 IC
Heel touch to V-up x 20 IC
Jailbreak it back to the flag
Moleskin:
- Excellent work by the Smokehouse Pax.
- T-Claps to the Stride-liters
- Excellent mumblechatter that mostly centered around Wilson’s glutes!
Announcements:
- 3/3/18 Convergence https://www.f3midlands.com/lexington-sc/preblast-4-year-anniversary-convergence
- 3/23-24/18 P200
Devo:
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.