What did you do to exercise today?

[F3Rip]

Anybody interested in a bootcamp workout at Franklin High School tomorrow? Me and a few guys are meeting at the front of the school at 5:30 AM for a 45 minute workout.

wwwf3nation.com

 

[AshWilliams]

Anybody interested in a bootcamp workout at Franklin High School tomorrow? Me and a few guys are meeting at the front of the school at 5:30 AM for a 45 minute workout.

wwwf3nation.com

I might be interested in attending one of these sessions at some point, but tomorrow is a day off from work for me so 5:30 is too early. I will be going to the gym later for back and calves tomorrow, however.

 

[bionic knees]

Cut down a birch tree in the front yard, limbed it, loaded the limbs in the pickup and hauled them to the burn pile. Burnt all 4 loads, bucked up the trunk, loaded it in the pickup, hauled it to the woodshed, tossed it in the woodshed, cleaned the pickup and the chainsaw, then cooked dinner. I am ready for a nap!!

 

[F3Rip]

I might be interested in attending one of these sessions at some point, but tomorrow is a day off from work for me so 5:30 is too early. I will be going to the gym later for back and calves tomorrow, however.

We have Saturday workouts at 7 AM and a rotating evening one as well - hit me up if you might be interested...

 

[F3Rip]

Here is the workout we did this AM:

Warm-O-Rama:
Side Straddle Hops – 25 reps
Imperial Walkers – 15 reps
Don Quixote's – 10 reps

THE THANG: run to the football field
Set 1 (Upper Body and Core):
Merkins (Push-Ups) – 15 reps
Inverted Pulls – 20 reps
Plank Ups – 15 reps
Repeat once
Set 2 (Legs and Core):
Squats – 20 reps
Lunges – 10 reps per leg
Big Boy Sit-Ups – 15 reps
Repeat once
Set 3 (Full Body):
Burpees – 10 reps
Mountain Climbers – 20 reps (each leg)
LBCs (Little Baby Crunches) – 25 reps
Repeat once

Noah's Arc: On the sideline go to the far side and back in the following modes of movement:
-Jog
-Backwards jog
-Side shuffle
a 10 count rest
-Karaoke
-High Knees
-Toy Soldiers
a 10 count rest and then mosey back to the flagpole

MARY:
Pinguins
Alabama Prom Dates
Pinguins (feet wider)
Jane Fonda's (both sides)
Pinguins (feet together)
One legged Alabama Prom Dates (each leg)
Pinguins (feet together)
Fane Jonda's (both sides)
Pinguins (feet together)

COT:
"Show Up"
Sometimes, the hardest part of anything—fitness, family, or career—is simply showing up. Just being present can make all the difference, whether it's in a workout, supporting someone, or stepping up as a leader.

 

[AshWilliams]

Sometimes, the hardest part of anything—fitness, family, or career—is simply showing up. Just being present can make all the difference, whether it's in a workout, supporting someone, or stepping up as a leader.

There's several variations of a misattributed quote by Woody Allen floating around out there on the interwebs that goes: "Ninety percent of success is just showing up" and although the quote is bogus, I'm a firm believer in the sentiment and often quoted it to my kids when they were growing up.

 

[AshWilliams]

Back and calves completed. I was hoping to incorporate barbell bent-over rowing on the smith machine, but the gym was really crowded this morning despite being after 9 am on a Monday morning. I did do my usual 4 sets of barbell T-bar rows.

 

[arakboss]

View: https://youtu.be/i8uPSGoHfD8?feature=shared

 

[arakboss]

I am one of those lone wolf type exercisers. Group type environments never appealed to me. My workout on my schedule suits me well enough. F3 sounds like a good environment for social butterflies though.

 

[NWGlockgal]

Went to the gym to an exercise class designed for us old people. Then went and had more fun, bought some ammo. Carrying a half a case should count as weight lifting.

 

[arakboss]

Did 5x5 Squats with first four sets at 160lbs. I added 5 more pounds for the last set.

I did 3x8+ of the following:

Hack squats
Seated Leg extensions
Cable kicks
Incline leg press
Seated leg press

On both the leg
extensions and seated leg presses, I added some eccentric reps. I lifted or pushed weight with two legs and released with one leg.

 

[AshWilliams]

Did 5x5 Squats with first four sets at 160lbs. I added 5 more pounds for the last set.

I did 3x8+ of the following:

Hack squats
Seated Leg extensions
Cable kicks
Incline leg press
Seated leg press

On both the leg
extensions and seated leg presses, I added some eccentric reps. I lifted or pushed weight with two legs and released with one leg.

I use the hack squat machine as well and I hate it. It's like some medieval torture device.

 

[arakboss]

I use the hack squat machine as well and I hate it. It's like some medieval torture device.

Me too and it leaves bruise marks on my shoulders.

Edit: I was running 230lbs worth of plates on the hack squat vs 290lbs on the incline leg press and the hack squat still felt like more work.

 

[duldej]

Walked all over the place. Was not enough so I did upper body at the gym.

 

[AshWilliams]

Me too and it leaves bruise marks on my shoulders.

Edit: I was running 230lbs worth of plates on the hack squat vs 290lbs on the incline leg press and the hack squat still felt like more work.

Dang. That's some serious weight that dwarfs my efforts.

 

[arakboss]

It's chest day. I am doing 5x5+ bench with 165lbs. On the last set I'm going to add 5 more lbs.

Edit: I also did 3x8+ of the following:

Dumbbell flys flat bench
Dumbbell press incline bench
Pec deck
Decline chest press machine.
Seated Cable flys

 

[arakboss]

On the way out I added 3x8+ of lat pull downs while leaning way back.

 

[AshWilliams]

It's chest day. I am doing 5x5+ bench with 165lbs. On the last set I'm going to add 5 more lbs.

Edit: I also did 3x8+ of the following:

Dumbbell flys flat bench
Dumbbell press incline bench
Pec deck
Decline chest press machine.
Seated Cable flys

Solid!

 

[arakboss]

My quads and lower back are still crazy sore from previous workouts. I have a feeling it's going to impact my deadlift workout today.

 

[AshWilliams]

My quads and lower back are still crazy sore from previous workouts. I have a feeling it's going to impact my deadlift workout today.

Maybe rearrange your split to allow for more recuperation time since deadlifts work the back an legs (and others actually).

Good luck, you're killing it! You get a Ronnie Coleman "yeah buddy" compilation for inspiration.

View: https://www.youtube.com/watch?v=DflBsP_WpPc&t=0