05/28/2021 - Base Camp - BackBlast
AO: Base Camp
When: 05/28/2021
PAX:
Number of Pax: 7
Pax Names: Fathom, Frank 'N Beans, Great Clips, Madoff, McDowells, Speedo, Tinkle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Buttermaker
Introduction
PreBlast
Friday, 5/28/2021 at 5:15 AM
Base Camp
Join me for my AOVQ at BASE CAMP!
Rain or Shine
If it’s coming down, we can hit up the Gazebo next to the Skate Park.
Bring your Coupons
.
If you have more than one Coupon, bring extras . Don’t worry about the multiple Coupons, we won’t do anything crazy.
in the thread below
Warm-O-Rama
5 Core Principles, Disclaimer.
Entire workout took place in gazebo next to the skate park in order to stay out of the rain.
Stretch- reach to the sky, touch you toes.
Windmills, each shoulder.
Michael Phelps, back, chest stretch.
Elbow to knee standing stretch.
Trunk Twist.
Abe Vigodas.
Crouch and kick.
Hand Walk Outs with calf stretch.
The Thang
Thang 1:
Divebomber Push-ups (As many as you can in :15)
Pike Plank (Hold :15)- 3/4 Pike Plank (Hold :15)- Chest up (Hold :15)- 3/4 pose (Hold :15)
Divebomber Push-ups (As many as you can in :15)
Thang 2:
Romanian Dead Lifts (Total 25 each leg)
Thang 3:
Coupon Renegade Rows (As many as you can in :15 each arm)
(Hold :15 each arm 2x each)
Coupon Renegade Rows (As many as you can in :15 each arm)
Thang 4:
Leg raises followed by Crunches (several of each done in 4 minutes).
Thang 5:
Bulgarian Spit Squats
(As many as you can in :15)- (Straight leg hold :15)- (1/2 knee bend :15) (Full knee bend :15)
Repeat for each leg and reverse order for each leg.
Thang 6:
3 part neck exercise (5 times each part)
40 Calf Raises
3 part neck exercise (5 times each part)
40 Calf Raises
3 part neck exercise (5 times each part)
Thang 7:
Farmers Carry Coupons from gazebo to parking lot.
ENDED with a quick stretch.
Circle of Trust
Each phase of your life, you find a new reason to workout, with new sets of goals- find your goals and your reason to workout and lean on F3 HIMS to keep you working toward those goals.
Prayers to @Fathom on his 10th Wedding Anniversary. Congrats to @Fathom and his M, their two 2.0s and their third baby due in November!
Prayers for @Suez for his upcoming neck surgery. Good luck @Suez- please keep us posted on the success of the surgery, your recovery, and never hesitate if you need a helping hand with anything during your recovery.
Ended with an Our Father.
Naked Man Moleskin
You guys have done an incredible job getting Base Camp up and running- keep leaning on each other, keep encouraging each other and you will continue to get a lot more out of F3 than just an early morning workout routine.
Thanks yet again to @Fathom for providing coffee for the on site Coffateria!
Thanks to @Great Clips for having my 6.
And thank you to all the guys who came out on this cold, wet, dreary morning to welcome me at Base Camp.