Fitness. Fellowship. Faith.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
The PAX at Magnitude got introduced to a new instrument of pain: the humble slosh tube. What is a slosh tube? That is an excellent question you have asked. Imagine taking a 5′ long by 4″ PVC pipe and filling it with water, stopping short of full by about a foot. Then imagine sealing the ends with caps to prevent that water from falling out. What you have left is a PVC pipe that weighs 25 pounds and is very unstable. Now the interesting thing about a slosh tube is that it is unlike normal weight and will constantly move. Just when the weight stops moving, it moves the other way when the wave on the inside moves. It is a constant battle to keep the tube still or moving.
Initially the PAX cautiously approached them, unsure of what they were looking at. They circled the stack of slosh tubes to attempt to exert their dominance over the new item in their environment. They studied them from afar until one of the PAX was brave enough to approach the pile and get a closer look. He then attempted to pick it up and was initially surprised by the water moving and then realized what was coming. That brave member of the PAX, the PAX calls him Rabbit Ears, looked at YHC and simply said “You son of a bitch.”
It was a match made in heaven. The PAX quickly fell in love with them and formed a special bond with their slosh tubes. You know it is a special workout when even City Slicker is mum with the mumble chatter.
Conditions: 61F and misty
FNGs: None
COP:
Imperial Walkers 10X In Cadence
Don Quixote 10X In Cadence
Worlds Greatest Stretch
The Thang:
Pick out slosh tube
Move out to the softball field as a group. Carry on shoulder to get used to the movement
Instructions for the field:
Move as a group between the stations at the softball field.
Hold plank at each base for 6.
Target 3 sec reps
1st round
Home Plate: Curls for the Girls 20x On Q
Lunge walk to 1st base
1st Base: Zercher Squat 20x On Q
Cusack to 2nd Base
2nd Base: Overhead Press 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Back Squat 20x On Q
Cusack to Home Base
2nd Round
Home Plate: Tricep Press 20x On Q
Lunge walk to 1st base
1st Base: Front Squat 20x On Q
Cusack to 2nd Base
2nd Base: Up & Overs 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Lateral Raises 20x On Q
Cusack to Home Base
3rd round
Home Plate: Curls for the Girls 15x On Q
Lunge walk to 1st base
1st Base: Zercher Squat 15x On Q
Return to the flag, individual choice on carry (on shoulders if too smoked or Cusack if there is still fire in the tank). Only one taker on the Cusack.
Mary: None. Incorporated all throughout the Thang with balancing the pipe.
Numberama: 7
Namerama:Double Trouble, Pretzel, Cheetah, Tinker, Rabbit Ears, City Slicker, KY
Pledge and COT
Announcements: PAX Mountain on Friday (2/2)
Devo: A Call to Courage
Moleskin: I kept the workout simple on purpose. The introduction of the slosh tubes plus a complex workout would have sent the PAX in a tailspin. Instead the workout focused on big muscle movements that we’re all familiar with. The slosh tube would take care of pushing the PAX to their limits and making the workout interesting. We took our time, focusing on form and the negative movements. Even though we were doing classic body weight exercises, the high cardio was a surprising twist that even caught YHC unprepared. YHC believes that no one walked away from that workout without being smoked.
Pretzel summed it up best when he said, “These things suck.” YHC couldn’t have put it any better. The slosh tubes will return.