Janet and J-Lo

The BackBlast:

The Thang:
Warm-ups dynamic stretching in place: Thigh, Knee ups, Lunge, One leg, Kicks, hurdles.
Arm circles 10s/10b. Grass Picker.
Arm Circle 10s/10b. Imperial Walker.
Merkins 10 single count LBCs. 10 in cadence.
Mountain Cilmbers 20 IC.

2nd F Ice-breaker: Hold People’s Chair while each Pax names
favorite band/singer/rapper.

Split into 3 Groups; 3 exercises per station IC 15; then rotate:
Arms: Curls, overhead press, Skull Crusher w/ Dumbells
Legs: Jane Fonda, JFR, Mule Kick Left Leg
Core: Freddie Mercury, LBCs, Rosalita

2nd F Ice-breaker: Hold People’s Chair while each Pax names
favorite book Movie from Childhood (People’s Chair)

Back together as Group.
Mule Kick Right leg IC 15
Fire Hydrant L IC 15; Fire Hydrant R IC 15
J-Lo 15 IC; Superman left arm out to Greatest American Hero; Superman right arm out to Superman theme song.

COT:
– Dagger, with 2.0 in tow, shared in COT that he stayed at the Shelter 10 years ago and now he has a non-profit that is helping house 20+ people.
– Welcome Dominic now DOOM. Superman is his favorite movie and Doomsda killed Superman. Doom for short.
– Magic (Kotter) w/ the Take-out: praying for all of the Men, Women, and Children served by Roof Above’s campuses and the Staff who serves them.

NMM:
– Candy Corn likes a good Forrest Gump reference.
– Jane Fonda and Arm Circles will sneak up on you.
– J-Los and Superman are always a crowd favorite.
– Small World likes him some Janet Jackson.
– The move to an evening workout has positively impacted turnout so far (1st week: 8 Shelter Pax; 2nd week: 8; 3rd: 6). All of this w/out the allure of earning an F3 shirt or the heavy marketing of free shoes, or Van shuttling from Statesville Ave campus.
– Staying on campus during workout has positively impacted turnout. We started with 2 Shelter Pax and had 4 more by the end. Those 4 would have been left behind if we had taken off.
– Switching to CORE format has all opened F3 to more Men. At least a couple Pax have significant health issues and would not be able to keep up if we left campus.
– Figuring out how to fill 30-45 minutes w/out any running and with low impact exercises is a challenge. An extra long warm-up with stretching will help and is likely needed in any event.
– 5:15 p.m. is not particularly convenient and you’ll need to get your miles in elsewhere. But Metro certainly expanding access to men who need F3 for their physical and mental health. Consider adding Fortitude to your monthly rotation and we’ll have no trouble HIMing it. And sign-up to Q here: https://www.signupgenius.com/go/9040c4fabaa2aa57-workout