8 Corners

Preamble:

Welcome to F3, a peer led group.  We challenge ourselves physically and in the process become stronger mentally and spiritually.  You’re only competing against yourself though.”

Warm-O-Rama:

• SSH 10
• Weedpickers 10
• Windmills 10
• Arm Cirlces OYO
• Michael Phelps OYO
• Worlds Greatest Stretch OY

The Thang:

Tried to introduce a new format that kept a high sustained emphasis on different muscle groups throughout the Beatdown that reduced the time to muscle failure so we could work longer.

Format:

• 3 sets of exercises per round.  First round was upper body. Second round was lower body.
• Each set we did 4-corners around the Lacrosse Field (quarter field)  twice (8-corners)
• Each corner had 2 exercises: coupon exercise and non-coupon exercise
• Rep Count
  • Set 1: 15 reps
  • Set 2: 10 reps
  • Set 3: 5 reps

Round 1: Upper Body

Corner 1: Arms

• 1) Coupon: Coupon Curls
  • Coupon Mosey to Corner 2
• 5) Non-Coupon: Diamond Merkins
  • Bear crawl to Corner 2

Corner 2: Shoulders

• 2) Coupon: Kettlebell Swings
  • Coupon Mosey to Corner 3
• 6) Non-Coupon: Carolina Dry Docks
  • Bear Crawl to Corner 3

Corner 3: Chest

• 3) Coupon: Coupon Chest Press
  • Drop Coupon & Bear Crawl to Corner 4
• 7) Non-Coupon: Regular Merkins
  • Pickup Coupon.  Coupon Mosey to Corner 4.

Corner 4: Back

• 4) Non-Coupon: Buprees
  • Mosey to Corner 1 to do non-coupon exercises
• 8) Coupon: Bent Over Rows
  • Coupon Mosey to Corner 1 to start new set.

Bear crawls didn’t last.  Switched to Mosey for non-coupon movement for set 2 and 3.

Round 2: Lower Body

Corner 1: Legs

• 1) Coupon: Goblet Squats
  • Coupon Mosey to Corner 2
• 5) Non-Coupon: Jump Squats
  • Mosey to Corner 2

Corner 2: Abs

• 2) Coupon: Plank Pull throughs
  • Coupon Mosey to Corner 3
• 6) Non-Coupon: Big Boys
  • Mosey to Corner 3

Corner 3: Core

• 3) Coupon: Standing Russian Twists
  • Drop Coupon & Mosey to Corner 4
• 7) Non-Coupon: American Hammers
  • Pickup Coupon.  Coupon Mosey to Corner 4.

Corner 4: Full body

• 4) Non-Coupon: Line Jumps
  • Mosey to Corner 1 to do non-coupon exercises
• 8) Coupon: Jump Over Coupon Burpees
  • Coupon Mosey to Corner 1 to start new set.

Only got through 2 sets here.

COT:

Prayers for Liquor’s friend, Patrick, going through chemo for Non hodgkin’s lymphoma.

Naked-Man Moleskin:

“We challenge ourselves physically so we grow stronger mentally and spiritually.”  Half that battle is choosing to show up.  Continuing to show up is where the real formation happens, whether its in marriage, parenting, work, service in church life.  Whether you’re flying out front or crushing it from the 6, choosing to lean in and be present is the most important part of it all.  Good work, gents!