Keep Flexing My Friends

What a beautiful morning to start this Father’s Day weekend! Sun shining, mild temps, deer frolicking through the campus of Hibriten High School (the REAL HHS, Crop!), and some good men of F3 Lenoir ready to take the #DRP and get some work done!

If you follow “The Friar” on social media you know his new found love for lifting weights. In fact, this week I’ve made it to every F3 Lenoir workout and hit the weights in the gym. What I’ve grown to it like so much is running. So, I promised almost no running and a whole lotta muscle pump! Got a few suggestions from the Pax on their favorite exercises, made the necessary modifications to their requests to make sure it was “challenging” enough and a the plan was laid.

Now with a plan in hand, a preworkout gym routine done, and my ole faithful F3 Lenoir smedium on it was time to get to work!

Warm-Up

• SSH ICx15
• ATT ICx15
• Wonder Bras ICx15
• Reverse Plank Jacks ICx15 (At this point I look over at Snips who is doing something that should probably gotten him arrested for doing in public. All I can say is that he probably has a good chance of making it as an extra on a certain genre of movies)

Mosey to hill near theatre and office

• Reverse Bear Crawl uphill (Suggestion credit goes to Twin, requests 1x gets 3x; you’re welcome!) Big Crowd pleaser!
• 5 burpees
• Lunge down hill (Another crowd pleaser!)
• 15 LBC’s
• Rinse and repeat 2 more times

Go to block pile via a side shuffle version of the Bataan Death March (guy in back stops and does 5 Peter Parker Merkins, runs to front, next guys does same), partner up, one block & two bricks! (The original request was for a Bataan Death March – not running and doing burpees, had enough of that Thursday. Said Pax for this request asked to be left anonymous. I’ll just say he’s known for awful ideas in workouts)

In parking lot near blocks/baseball field

• P1 Suitcase Carries block in right hand and back with left hand
• P2 = Man-maker Merkins w/ bricks (AMRAP)
• Flap jack
• Rinse & Repeat

• P1 Gorilla Walk w/ bricks; halfway stop 4 surfer twists, finish gorilla walk, do 15 squat jacks (Suggested by Spokes, who by the way no showed!) w/ brick (my added “gift”), jog back
• P2 = Romanian Deadlift w/ block (AMRAP)
• Flap Jack
• Rinse & Repeat

Put coupons up and get back to flag

Time with MARY

• WWII Sit-ups ICx15 (Also, a suggested by Spokes, did I mention didn’t show up?)
• Kick Throughs ICx15
• Alternating Jack Knifes ICx15
• Starfish Crunches ICx15
• Two Up, One Down ICx15
• LBC’s ICx20

WOD: I recently had a body scan that shows you where you stand with your measurements, body fat percentage, etc. I’ve, also, been taking pics to help me see progress in my workouts. My point is that I’m life you are going to feel hopeless, helpless, overwhelmed, and even sometimes like the biggest loser around! Take time to look back at those “pictures” in your life to be reminded of how much stronger, smarter, and equipped you are now compared to yesterday, last year, etc and take courage! The only catch is you have to make effort to make progress everyday!

Moleskin:

• Good seeing 8-way back in action this morning! Keep at it!
• Bismark and YHC completed this week’s 5-Day Challenge!
• Baby Face couldn’t handle not taking a selfie all week so he jumped in with YHC for one! You’re welcome Dark Helmet!
• We have some real HIM in Lenoir!

Keep flexing my friends!

Friar out!