08/16/2021 - The Complex - Blueprints-a-palooza-o-rama-llama-ding dong PART DEUX – Day Two – We Golf
AO: The Complex
When: 08/16/2021
PAX:
Number of Pax: 11
Pax Names: Ann Arbor, Blueprints, Chachki, Columbus, Corningstone, Liquid Nails, Olaf, Sparky, Turner,
DR Names: Toothpick, not dr just not in system
Number of FNGS: 1
FNG Names: Liquid Nails
QIC: Blueprints
Introduction
PREBLAST — Blueprint-a-palooza-o-rama-llama-ding dong PART DEUX –
Day Two – We Golf — Tuesday Aug 10, 2021, 5:15 am @ THE BLUEPLEX (fka The Complex)–
@channell – the Tuesday guys are getting their pre-blasts out early. They must be trying to snag HC’s for the Big Show get’s into the preblast game. Well its not gonna work. Here it is….
In preparation for the F3 Naperville Golf Outing we are going to have a little golf school tomorrow morning at The Blueplex. It does not matter if you are a scratch golfer, an duffer, or any where in between. Frankly the worse you are the more fun this workout will be. Bring your 9 iron (i will extras), your coupon, shoes for grass and your heart, cause its gonna be a burner. HC in the thread below and lets Tee Off!!!
Warm-O-Rama
5:15 – Circle Up / Disclaimers
This is F3
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have.
Modify as necessary
5:16– Warmup
Motivators from 5
Easy Swings x10 IC
Club Benders x10 IC
Trunk Rotationss x10 IC
The Thang
5:20- Coupon Mosey to Ball Field
5:21– Target Practice
- Everyone has ball, club and Coupon.
- Stand at Top of hill and hit ball
- Do Exercise for th hole based on where shot lands.
- Outside Fence x25
- Outer Grass x15
- Infield x 5
- On the Mound x 1
- Run to pick up ball and back, Plan for 6
- Repeat for 18 holes (we only made 11)
Exercises:
| Hole | Exercise | Hole | Exercise | |
| 1 | Freddy Mercuries | 10 | Box Cutters | |
| 2 | Merkins | 11 | Blueperkins | |
| 3 | 1 Leg Squat | 12 | Lion Kings | |
| 4 | Curls | 13 | 1 hand Row | |
| 5 | Monkey Humper | 14 | Air Squat | |
| 6 | OH Press | 15 | Shoulder Taps | |
| 7 | Bonnie Blair | 16 | Lion Kings | |
| 8 | Skull Crushers | 17 | Getups | |
| 9 | Am Hammer | 18 | Dips |
5:59 – STARGAZERS
Circle of Trust
Thanks to the Pax for coming out today. Welcome to Liquid Nails, hopefully you had some fun while breaking a little sweat for 45 minutes.
Naked Man Moleskin
No gophers were hurt in the making of this workout