AO: Ideal Park
PAX: Kraut, Snoop, Hoffa, Yard Sale, Forrest, Hot Mic, Hank the Tank, Florida Man, Bald Eagle
Pre-Blast: I Pity the (April) Fools who don’t post at Ideal Park tomorrow for a Mr. T inspired beatdown. Coupons required, mohawks and gold chains optional, 5:30am, HC below now.
What’s my prediction for this, my VQ? In the immortal words of Clubber Lang, “….Pain”
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.
This Warm-o-Rama is based on Mr. T’s Inspiring Workout Song, where Mr. T teaches kids how to workout and stay fit. Check out the video on YouTube, it’s very inspiring. The workout song has been modified to a standard more befitting of F3.
Mosey – Pax were instructed to look for the benches, we will be using them later in the workout
Pax were instructed that the Thang would be split up into two parts, with both parts being based on 80’s Workout Montages featuring Mr. T and company. Reps for both parts were generally done in cadence until at least one Pax experienced failure, then all Pax would complete approximately 5 more reps.
The first part is based on Mr. T’s appearance in Wrestlemania 1 in 1985. Mr. T wrestled alongside Hulk Hogan in a tag team match against Rowdy Roddy Piper and mean
Arn Anderson….to be later corrected by Forrest to Paul Orndorf. The montage featured Mr. T and Hogan working out at Venice Beach and boxing at Main St. Gym, this is that montage:
Mosey to Benches
Dips *Thank you Bald Eagle for the reminder on who says “Halt”
Mosey to Parking Lot
Coupon OH Press
The second part is based on the montage from Rocky 3, where Mr. T played Clubber Lang. Clubber prepared for their first match, where he won the title from Rocky. Bald Eagle brought out a massive weighted chain and draped it around his neck to start this portion, but removed it shortly thereafter when he realized how cold the steel felt against his skin. This is from Clubber’s montage:
Clover Situps (LBC where you extend your hand out to touch the opposite knee (left hand to right knee, right hand to left knee)
Apparently that was all it took for Clubber to beat Rocky….some situps and rows. But Rocky dug deep in his own montage before the second fight, where he won back the title (sorry for the spoiler Yard Sale!). Rocky did a lot of swimming to train for this second fight, this is his montage:
Individual Medley – The medley is a race in swimming where a team completes a relay of the most popular swim strokes. The Individual Medley is F3’s version, where each Pax completes a medley of the 4 most popular F3 exercises, Burpees, 2 count Flutter Kicks, Merkins and 2 count SSH. A recurring timer is set for 1:30, wherein each Pax must complete 5 reps of each exercise. Pax may then use the remaining time as a rest period. After 1:30, all Pax add a rep (now 6 of each exercise) and complete within the next 1:30. This continues for 6 rounds until all Pax complete 10 reps of each exercise in the final 1:30. In total, Pax completed the 45 total reps of each exercise in the 9 minutes.
Rounding out this final montage was Rocky Balboa or The But Kis (Rocky’s Dog). Pax stood facing the curb and stepped up onto the curb with alternating feet as fast as possible for 1 minute. Pax then had a 1 minute break before rinse and repeat. Many Pax questioned the length of a minute during and after this exercise.
End of Workout
Circle of Trust (CoT)
For those that have posted at Ideal Park over the last few weeks, there’s been a common thread to our beatdowns. Two weeks ago, Yard Sale Q’d a beatdown that specifically focused on one of his weaknesses, running. He detailed that we aren’t called to rest in our strengths, but to seek out and work to improve upon our weaknesses. Then last week, Mad Cow Q’d a beatdown where the group worked together to complete exercises where Pax could assist each other in their weaknesses.
This thread has been significant for me, because I’ve had experiences where I needed to work on my own weaknesses, and where I needed to rely on others to assist me in my weaknesses. But I’ve also had experiences where I’ve tried and failed to improve on my weaknesses, and I’ve asked others to come alongside me in my weaknesses but there was still something missing. That is when I leaned on my faith, and God delivered.
When I first started real estate, as I would put my 2.0’s to bed, after saying our prayers, they would excitedly ask if I sold any houses that day. They didn’t realize that isn’t how real estate works, but they would ask every night, and every night I would have to tell them no, I didn’t sell any houses that day. This went on for months, and it got to the point where I dreaded putting my 2.0’s to bed, because I knew I would have to tell them no again. I began feeling like a failure as a leader, as a father, as a provider. I
finally began praying about these feelings, and I received a striking clarity; my job wasn’t to sell homes, but to be nice and make friends every day. I was so excited to share this with my 2.0’s, this became their new question for me every night and I looked forward to it every night. I got to share with them how I was nice, and who God put in my path that day who I could befriend. This also became my challenge to them, to be nice and make friends every day, and they were excited to share their experiences. The added blessing in all of it, is that when I did start selling houses I didn’t view it as a result of my works and abilities, but rather as direct blessing from God. So, work on your weakness, invite others to come alongside you and support you in your weaknesses, and reach out in faith.
- F3-specific Announcements
- Ball of Man (BOM)
I’ll get you my pretties….