Bodyweight circuit

8 HIMs came out to savor a crisp (by August standards) pre-fall morn’ and put in some work. @Forrest @Wall-E @Padre @Solyndra @Slow Pitch @Bunny Hill @Radio and @Squealer (Q). After welcoming the group, reviewing the 5 core principles and the disclaimer, we got down to business.

@Radio was gracious enough to lead the mobility warm up before we commenced a blast from the past Tabata style. This was based on the workouts that Forrest and I did while the #f3-copley was on a Covid hiatus… and was when the concept of the Medina group was fully developed.

We did 20 seconds on, 10 seconds off of the following:

Tabata 1: Stationary Sprint/Bicycles (4 minutes)Tabata 2: Squat jumps/ wide and slow mtn climbers (4 minutes)Tabata 3: SSH/ Plank Jacks (4 minutes)Tabata 4: Tabata 1/Tabata 2/ Tabata 3 x3 (9 minutes)

This led us into 6MOM which was done circle of pain style:Radio: Jim BraddocksBunny Hill: LBCsSlow Pitch: AM HammersSolyndra: Crunchy FrogsPadre: Side crunches-both sidesWall-E: [it is possible I blacked out around this time because I have no recollection of what he did]Forrest: Bicycles slow-fast-slow

The Disclaimer: I offered some thoughts on the disclaimer. Typically, when we think about modifying a workout that means guys who are recovering from injury or getting back into it after an absence making it easier. But it can also go the other direction as well. Guys who need a bit more of a challenge can always find opportunities to amp things up so they get their money’s worth out of the free workout. By looking at it this way, it should free more men up to lead the workout without worrying whether it is hard enough to challenge the most fit men of the PAX. One of the primary goals of F3 is making men into eager leaders.

I appreciate the assistance of @Radio and @Forrest in helping me through my first q in over a year. And I appreciate the patience of the Pax who turned out today and allowed me to lead even though I was a bit rusty. Most of all, I appreciate this group for continuing to do what it does. Even though the faces have changed in the 5 years since it was launched, and my attendance has waned, it is very reassuring to know the group is out there and continuing to do its thing and making an impact on the men of our community.