This is the workout I was planning on doing for my VQ at Catholic HS. The Rosary Workout patterned after the rosary prayer. The counts may be odd or small but they, and to some extent the exercises, follow the rosary.
Some sections stolen from Herbie’s Thursday 19th WOD.
THE SCENE: Saturday, March 21, 2020: 12am – 12am
- Somewhere outside. Ideally, you’ll need about 50 yards to run and/or Jerry Rice (sprint up a hill). A short small hill of some severity would be nice . For example, the grass dry retention pond area at Catholic provides a 50 yard distance down one bank across and up other bank. So, out and back there. Or at JUCO, you could go up and backdown sophomore hill. If you don’t have a steep hill, you could use a stairs or do sprints to push your legs.
Timeframe: The Litany section should be modified to make the workout longer or shorter depending on how it’s going for you.
Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”
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- I’m not a professional
- Per usual – if you need to modify anything – do it. Like I said above, this is on you!
Equipment needed: None.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Little Baby Arm Circles 10x IC Forward (10 reps on a 4 count forward) then 10x IC Reverse (10 reps on a 4 count backwards)
- Side Straddle Hops (SSH) 25x In Cadence (IC) (25 reps on a 4 count – or 50 if you don’t want to do a 4 count)
- 10 Apollo Creed OYO. 10 reps each arm. This is a warmup so modification by being on your knees is recommended. But full on if you want.
- Couple minute Mosey
THA-THANG:
- 3 Body Builders
- 10 Squats
- 10 BBSUs
First Decade
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- 20 Bonnie Blairs (Jumping Lunge 10 each leg)
- Jerry Rice (hill leg work)
- 10 Body Builders
- 10 Squats
- 10 BBSU
Second Decade
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- 20 box cutters
- Jerry Rice (hill leg work)
- 10 Body Builders
- 10 Squats
- 10 BBSU
Third Decade
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- 30 Monkey Humpers
- Jerry Rice (hill leg work)
- 10 Body Builders
- 10 Squats
- 10 BBSU
Fourth Decade
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- 40 flutter kicks
- Jerry Rice (hill leg work)
- 10 Body Builders
- 10 Squats
- 10 BBSU
Fifth Decade
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- 50 calf raises
- Jerry Rice (hill leg work)
- 10 Body Builders
- 10 Squats
- 10 BBSU
Litany ( Do exercises while waiting for others to finish decades or to fill in if time allows.) These exercises are filler and you’ll need 5 minutes or so after these to complete the entire workout.
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- 30 Shoulder taps
- 20 Pickle Pounders
- AMP Pull-ups if possible
- 15 Carolina Dry Docks
- 20 Baby Crunches
- 25 Dips (if you have a place) substitute Diamond Merkins
- AMP Pull-ups
- Other (ideas if needed)
- 15 4 count Mountain Climbers
- 20 Box Cutters
- 25 Bobby Hurleys
- 20 Dive Bomber
- Others as PAX offers up.
Hail Holy
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- 10 Burp and Merk – Burpee with the Merkin count increasing from count of 1 to 10. So, standard burpee with merkin, then burpee doing 2 merkins, then 3 merkins up to 10.
MARY:
- 20 War Hammers (BBSU with American Hammer at top)
- 10 Baby Crunches
COUNT-OFF & NAME-O-RAMA
Consider Qing a future Virtual WOD – Contact Booster, Steam or Herbie if interested.
CIRCLE OF TRUST/BOM:
So originally, this had nothing to do with the virus and seemed to be a fun workout for the OTBs happening at Catholic. I was exploring the area at the school and I noticed that the church and grounds have a bunch of religious signs and statues. So, I’m thinking that it would be fun to incorporate those into different workouts. I have a lot of ideas but I don’t have any real plans for a Q. Then as many of you know, I went to Minneapolis for my cousins funeral a couple of weeks ago. During the service my aunt was holding a Rosary. I know she’s not Catholic so it’s different. This leads us down a conversation about the Rosary and the comfort it has brought her. She asks me how I’m holding up. (It’s her son’s funeral and she’s asking me how I am. She’s a great woman.) So, I tell her that I actually went and worked out with F3 in Minneapolis that morning. She asks about F3 and I tell her what the group is. She is genuinely happy to find out that two groups of men in both Knoxville and Minneapolis have been praying for her son and her family. That conversation and her holding the rosary led me down the path to this workout. I’m not sure a workout is ever a prayer in itself. But I did think that the repetitive nature of this workout and how it mirrors the structure of the rosary might lead to thoughts about God or actual prayer.
As the events of the virus change things, this workout seemed to a better and better idea. The workout itself may not be great. But the idea seems to fit really well with the times. So, my suggestion/challenge to everyone is to take the idea of the rosary or a specific focused prayer and treat it like a workout. Maybe go a bit more often, a bit longer, or maybe with more focus. I’m not suggesting that any prayer is not good enough. All prayer, no matter how it’s done is a powerful thing. But, I have noticed that I have trouble with prayers like the rosary. Prayers that are only me and God for any extended time. So, my goal is to grow and become better at prayer by working on what I consider my weak areas. Like working out my abs, I want to improve the weak spots in my prayer.
Also, to top things off, Pope Francis asked Catholics and every religious community, to spiritually unite in prayer, urges rosary prayer this past Thursday. Even though this was a couple days ago, prayer always helps.
Finally, I saw this about the rosary. ‘Praying the rosary is promoted as a means of strengthening one’s faith, resisting evil, growing spiritually, and generally benefiting society.’ A description that also applies to F3.
MOLESKIN:
As Herbie said yesterday, you’re never alone with F3. Please reach out if you need anything.
