Rainy BlackOps

AO: BlackOps

BeatDown Date: 05/25/2022


Number of Pax: 6

Pax Names:

Nomad, Knockout, Mr. White, Murdock, Ex-Lax

Number of FNGS: 0

FNG Names: N/A

QIC: Geek Squad


Weather.com and radar indicated no rain. The rain begged to differ. It was not enough to deter us. We went with it.


Mosey around the parking lot and then to the large pavilion.

Forward arm circles – S, M, L, XL
Backward arm circles – S, M, L, XL
Michael Phelps
Butt kickers (IC)
Hillbilly leg lifts (IC)
Abe Vigodas (IC)
Weed pickers (IC)
Deep squat and hold (OYO)

The Thang

Mosey through the trees to the small pavilion.

Short discussion on watching for proper form.

Played Van Halen “Jump”
– Hold deep squat
– Jump squat when David Lee Roth said “Jump”
– SSH during Eddie Van Halen’s guitar and keyboard solos

Thang 2:
Mosey around the tree path back to the large pavilion

Battle Buddy – One buddy performs the first exercise, the second buddy performs the second exercise then they switch.

The exercises:
1. Side shuffle to the end and back
2. Hand-release Merkins

3. Broad jump burpee, down, run backwards back
4. High Plank Shoulder Taps

5. Walking lunges, down and back
6. Low Plank Ups and Down

7. Imperial Walkers down and back
8. Incline diamond Merkins

Circle of Trust

American hammers
Star fish
Box cutters

Announcements: Looking for volunteers for 6/4/2022 Pig Trail Mud Run. Mr. White live close. Might be able to park at his place and Clown Car to the venue.

Naked Man Moleskin

On the F3 Nation Podcast – Stuff Worth Trying (Episode 33) last week the topic was “Form Week”. The hosts brought on F3 PAX “Bones”, who does the “F3 Nation Podcast – Hunt For Wellness” podcast. Bones talked about focusing on proper form when performing the exercises.

What are the 2 main reasons to strive for proper form?

1. Maximize benefit of the exercise
2.Reduce risk of injury

The two exercises they see that have the most instances of bad form were the Merkin and the Squat.

Example: Merkins – bad form – head bob, pulses, swayback, butts in the air, etc.

They suggested slowing down or using cadence to force full range of motion instead of racing to complete them (1-2-3 down and up on 4). Also suggested doing “Hand-release Merkins” to ensure full range of motion.

You can modify the exercise such as using knees or a slight incline to reduce the body weight until you can complete them properly at full body weight. When I first started F3 at the end of January I was not able to complete one full, proper form Merkin. Using inclices/knees and practice I am able to perform 10-15 properly.

Be mindful and help each other use proper form this week and modify exercises if needed to be able to keep using good form.

Below are some videos of proper form:

Push-Up: https://youtu.be/Zi6c09DRGxk
Squat: https://youtu.be/nEQQle9-0NA

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