A Day, A Command, A Workout – March Forth!

When:                  March Forth!, 2020

QIC:                       Dos Equis

The Pax:               (6) WallE, Brisket, Mountie, Red Stripe, Risky Business, Dos Equis

AO:                        The Rising

Sound off…

1,2

Sound off

3,4

Cadence count

1,2,3,4

1,2,3-4

Pvt. Willie Duckworth
“Duckworth Chant”
1944

=

This workout – March Forth!, 2020 – was dedicated to the men and women who serve in our armed forces.

Many years ago, one of my best buddies, John, made a major life decision on this day, and I always think of him and remind him of this day, the only calendar day that is a command.

Today’s workout reflected the command.  OK, not so much marching, but we had a goodtime with “Duckworth Chant” in our moseys and our exercises with Pax providing the lyrics.

Warm-Up…

  • Teach “Duckworth Chant”
  • Arm Circles x25
  • Circle Arms x25
  • Imperial walkers x25             
  • Windmills x25
  • Tippy Taps x25
  • Lounge Act AKA DosChill[1] x25, each side

Mosey to Tennis Courts, with “Duckworth Chant”….

  • Nearby to tennis courts, PTD’s (picnic table dips)

At tennis courts, The Thang….

  • 25 merkins, 25 lbc’s
  • Along the length of the tennis court – over and back – with “Duckworth Chant”: Straddles each side, toy soldier, backwards run
  • 25 merkins, 25 lbc’s
  • Along the length of the tennis court – over and back – with “Duckworth Chant”: Lunge walk, feet back (lift of legs towards back), toy soldier, backwards run
  • 25 merkins, 25 lbc’s
  • Along the length of the tennis court – over and back – with “Duckworth Chant” : Grapevine/karaoke, toy soldier, backwards run
  • 25 merkins, 25 lbc’s
  • Along the length of the tennis court – over and back – with “Duckworth Chant” : Straddles each side toy soldier, backwards run.

PTD’s x 25

Mosey back to the flag…

  • Squats
  • Flutters
  • Boat/Canoe
  • Capsize =>  Superman!

COT

This is my first backblast, and as F3Princeton approaches its first anniversary, it’s been a great year.  I remain incredibly grateful for these #HIM who workout hard at each time we are together, who understand what it means to be a High Impact Man, who sincerely and actively care for their brothers, who have grown in their leadership ability, who give it away, who want to make a difference in the communities where they live, and who have become dear friends to me. I have been blessed beyond my imagination with F3Princeton, and look forward to growing “this thing” here and in the Garden State, and in the Northeastern USA!

Honored to lead,

Dos Equis


[1] Lounge Act AKA DosChill: With side of body, prone on the ground. Top leg: knee up and foot on the ground, Bottom of leg: extended.  Exercise: leg lifts with lower leg.  This is an exercise I remember from workouts at the Princeton YMCA in the early 1980’s.

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