12 PAX came out on a nice, 40 degree January morning to celebrate the first Iron Valley workout on Wednesday and the first workout of 2019.
Motivator from 7
Willie Mayes Hayes – 10 IC
Valley Merkins – 5
LBAC – Cherry pickers – LBAC in reverse – 15 IC
Hydraulics – 10 IC
Rockette Hillbillies – 10 IC
Monkey Humpers – 15 IC
The mission of F3 is to “Plant, grow, and serve small men’s workout groups to invigorate male community leadership.”
This mission contains four verbs, so to help the PAX remember the F3 mission, four stations were set up – one for each verb. PAX partnered up to help each other remember the mission, as it was key to remembering the workout. The stations were:
- Plant – The mnemonic for this is Robert Plant, so we did Bearway to Heaven. Four cones were set up. Bear crawl to the first cone and do four merkins and bear crawl back, then bear crawl to the second cone and do three merkins and bear crawl back, … , bear crawl to the fourth cone and do one merkin and bear crawl back. This is essentially a bear crawl suicide with a few merkins thrown in.
- Grow – Hand-release burpees x10. Get flat on the ground and release your hands, then “grow” tall to finish with a jump.
- Serve – Hydro-squats from 5. Partner 1 is in the wheelbarrow position with Partner 2 holding his legs. Partner 1 completes 5 decline hydraulics then Partner 2 completes 5 squats. Partner 2 completes 4 decline hydraulics then partner 2 completes 4 squats…Partner 1 completes 1 decline hydraulics and Partner 2 completes 1 squat. Switch.
- Invigorate – Motivators from 7.
American Hammers – 15 IC
Freddie Mercuries – 15 IC
CIRCLE OF TRUST
It was great to have Pythagoras join us. Anyone else from other AO’s who would like to get in a Monday, Wednesday, or Friday bootcamp workout is welcome to join us anytime.