Al Gore

PAX for WOD: The Mick (Q), Lights Out, Mufasa, Al Gore, Coors, Optimus and M!!, Bert

PAX Modifying (mostly Rucking and Running): Atticus, Spur, Fonzie, HHH, Peyton (Tri-training), Coors (with a 10 mi bonus ruck), The Mick with 2.5mi heavy Ruck, Antman, Optimus and M 2.4m mi Ruck, Class Act with all kinds of crazy stuff, Mister Brown, HHH

PREBLAST Disclaimer

The Mick has recently restarted daily workouts, as my overtime at work has wound down.  My routine is: weights every other day.  On the opposite days I do the F-3 workout below.  I call it: Merkin Core Complex meets Sharknado meets Lieutenant Dan meets the Mick.  This is a The Mick basement tested workout that will take 45 minutes and make you sweat a little. It would be fine outdoors too or in a garage for the neighbors to watch.  

It focuses on a few simple exercises done over and over like Sharknado.  Should hit all body parts, but it not a Coors Pyramid, or HHH every exercise know to F3 workout, or a Burt silent but deadly workout, or Scarecrow melt your legs like a candle workout, or many of the other great Thangs you F3 Brothers put your heart and soul into developing.  This is a routine, and I like routine.  I know what do, how long it will take, and what is next.  I am not spending time figuring out what to do.  It’ssimple – do the next planned exercise and keep it going.  

Don’t miss my music recommendations at the bottom!!!!!!  Essential to this routine.

Warm-up

Not needed – do it if you want – OYO, but I recommend jumping in (no pun intended, you’ll see)

The Thang – Merkin Core Complex meets Sharknado meets Leuteent Dan meets the Mick

(see footnotes below before starting for some variations or help)

1. Jump Rope -150 time (Do step-ups for 2 minutes or box jumps for 30 seconds if you do not have a jump rope)

2. 15 Perfect Merkins (vary styles – Merkin, Derkin, Werkin, Ranger, Staggered hands)

3. 10 to 7 Lieutenant Dan (squats, Lunge each leg – 10 to 7)

4. 30 LBC’s** (vary styles – LBC, Freddy Mercury, WWIIs (knees up) E2K (Elbows to Knees)

5. 10 to 7 Motivators

Recover. 45seconds max. Then Repeatto 5 sets!!

That’s it – I will tell you that this was boring and tough at first.  Now that I do it very other day I love it and I look forward to it.  I encourage this mix as a routine.  I encourage variety in Merkin style and Ab workout style – use your favorites.  Keep the order as I have proposed – it varies heartrate.  If you do not have a jump rope get one.  We need to use them on Saturdays in the future.

Footnotes
• If not Perfect Merkins, do 20 regulars.

• Do Staggered Hand Merkins, 10 L and 10R in the same set

• I use Paddles for Merkins (mine are made by Perfect Push-up … get some.  Easier on old man wrists)

• I am focused on Werkins these days for back strength

• Why all these notes on Merkins????

• For LBC’s or any sit-up do 4 count with rotating trunk.  LBC with R Elbow to L knee, then LBC with L elbow to R knee, or R hand pass between knees and touch L foot then left hand pass between knees and touch R foot

If you want more for Mary I mix in:

Mary

10 to 7 – Flutter Kicks low Dolly do not put legs down until done – I like this: 10 flutters, 10 Dolly, 9 …

Superman – 10 slowly

Bean Picker – to stretch

Your favorites…if you have time or anything left.  Favorites like Burpees or Bear Crawls which I conveniently left off.

Oh ya – Workout Music – My Amazon Music is tuned to “My Soundtrack” based on: Five Finger Death Punch, Killswitch Engage, Black Sabbath, Slipknot, Godsmack, Iron Maiden, Dream Theater, Three Days Grace, Shinedown, Ozzy, Judas Priest, Between the Buried and Me, Metallica, other metal bands ….  Allguaranteed to keep your motor running!!!  Check out those sounds.

Moleskin

Really appreciated the feedback on this workout.  Sounds like the Lt. Dan’s cut many peoples legs out (a week after the this WOD, before I wrote this, I saw Forrest Gump for only the second time (first was many years ago in the theaters.  Now I understand the name … after the leg-less Lt. Dan.)  

On the day you Q you are always worried about meeting our high standard.  Your comments always humble me though.  But, I have to admit, there is a lot of serious non-WOD, WO’s going on out there.  Peyton with his Triathlon training, Al Gore and Coors with there bonus mile, Editor’s heavy Ruck training, and Atticus’s wanderings.  The runner/ruckers:  Spur, Antman, Tank and Mister Brown.  And then the wild like Class Act and HHH.  Then in the background you get the ever-solid guys just following the WOD and enjoying it: Lights Out, Fonzie, Bert, Optimus, Mufasa. If I missed anyone my apologiesyou are all dedicated athletes.

These are most interesting times.  A week from an Easter without access to church buildings.  Body counts that could exceed the Vietnam war. Yet, we as men, remain strong to our core values.  Values we get to strengthen through the fellowship of F3.  I know I get strength from you all and for that I look forward to then next time I Q when you will help motivate me to my best again.  All my thanks brothers.

Oh, and Editor said to wordy. “The Mick needs an Editor,” Editor, your hired!!