The 200 exercises

The 200 exercises

QIC

Deliverance

AO

The Donut Shop

PAX

• Bergundy
• Deliverance
• Fixed Gear
• Lord Of The Dance
• Phileas
• SpitValve
• Time Machine
• Webelos

Workout

Warm-o-rama

SSH
One leg Abe Vigodas
Overheads
Seal claps
Washing machines
ROSSYs
Calf stretch
World’s greatest stretch

Thang

Partnered up and rifle carried coupons around the Pilgrim loop.

Corner 1

25 blockees each

Corner 2

25 one arm rows each

Corner 3

25 coupon curls each

Corner 4

25 coupon swings each

100 reps per person. 200 reps per team.

Middle section

40 seconds on, 20 seconds off.

Round 1

Incline merkins
Alpos
Coupon taps
Skull crushers

Round 2

Coupon deadlifts
Coupon lunges
Coupon salt shakers
Coupon calf raises

Round 3

Coupon chest presses
Coupon big boys
Flutter kicks with coupon overhead
American hammers with coupon

Round 4

Coupon overhead presses
One arm rows
Coupon swings
Blockees

Rockpile provided the soundtrack.

Mary

Heavy heels
Heavy Freddies

COT

When I was younger, I loved those short Miller High Life commercials directed by Errol Morris. They showed little vignettes: a man watering his lawn while holding a glistening High Life, someone backing up a boat, ordinary moments without ever showing the whole person.

One showed a woman pushing her cart through the beer cooler. The narrator asked, “What kind of man do you want?” She grabbed the High Life, and he said, “That’s right. You want a High Life man.”

In my twenties, I thought that was amazing. Honestly, I probably still thought so in my early forties.

Last night at the F3 dinner at Lalo’s, the Modelos looked amazing. The giant margaritas looked amazing. But sitting there with my son, I realized I would rather feel good leading this workout today than have two beers last night.

One of the things that has helped me stay 95 percent sober is this ritual. Getting up at five. Setting the coffee maker. Grabbing my gloves. Showing up with sore legs, a stiff back and aching feet to do burpees in a parking lot.

I think I have grown into a new body, a new mind and a new value system. These days, the High Life is showing up, doing something difficult and then drinking mediocre coffee from a chipped mug with some of the coolest people I know.

That is the kind of man I want to be. It is also the kind of man I want to show my son how to be. Last night, he was already asking when he could come to his next workout.