Image Image Image Image Image Image Image Image Image Image

F3 MeCa | December 5, 2019

Scroll to top



Tennis Elbow Bootcamp

  • When: 02/07/2019
  • QIC: Gordo
  • The PAX: Ponyboy, Illuminate, #1, Disaster, Drop Cloth, Bling, Sandman, Greek, Gordo, Brinkley, Sully,

An unseasonably warm morning with a breeze brought 11 PAX to the Highlands for a specially designed Tennis Elbow workout. The workout was to encourage all PAX working on tennis elbow issues to come out to a bootcamp without the fear of needing to bend the arms too much.
Apparently the warm temps did not bring out PAX that have been taking a break during the cold weather and avoiding the black ice.  The higher temperature might keep our PAX brothers born in the countries north of the US deeply snuggled in their fart sack, but that might just be speculation. There was some shine on the asphalt but it was from some overnight precipitation. It was good to see some of the PAX who doubled down with HDHH last night and then a Bootcamp early this morning.
A disclaimer was given and no NFGs were seen so off we went.
Slow mosey, including butt-kickers (in some cases close to being nut kickers), high-knees and backwards run.
  • SSH x 20
  • Sumo Squat x 15
  • Cotton Pickers x 15
  • Windmill x 15
  • Mountain Climbers x 15
  • Merkins x 15
Form single line and do standard Indian Run to the Skunk Wall
  • Do BTW until failure
Partner Up.  One Partner does People’s Chair while doing air punches and the other partner does One exercise.  Swap positions.  Do the next exercise.
  • Exercise #1: LBC x 20
  • Exercise #2: WW One Site ups x 20
  • Exercise #3: J-Los x 20
  • Exercise #4: Pickle Pounder x 20
Mosey to the front of the middle school.
Partner up.  The partners need to complete 10 runs in total.  One partner runs while the other “rests” planking with feet up on the concrete bench:
  • Run Around small island – 2x
  • Run around second island – 4x
  • Run around far island – 4x

Short mosey to middle of parking lot.  Form two lines (team 1 and team 2).  First PAX on each line competes with the other to Frog Hop 5 times as far as possible.  PAX that “wins”/goes farther calls an exercise for the “losing” team to do 10.  The winning team does 5 squats.


  • Pretzel Crunch x 15
  • Reverse Crunch x 15
  • Homer to Marge!


  • We made double digits on this warm morning.
  • It was good to see some of the PAX literately trying to not use their arms for some of the exercise (Brinkley’s armless STH, and Pony Boy’s running without swing the arms).  Exceeding expectations!
  • The form on everyone’s Pickle Pounders was good.  Normally the exercise can be disturbing to some but I thought Greek’s form made it a tad more.  Disaster’s form was perfect and he was kind to the PAX by keeping the grunting down during the exercise.
  • Good work by everyone.  I know many of you missed doing exercises that required the bending of the elbow and decided to do some when you had the opportunity.  Don’t worry… one day of no merkins, or tricep extensions, dips, bi’s will not get you soccer arms for the weekend.   I will develop the anti-soccer arms workout for my next Q.  We might want to develop the anti-chicken leg workout to achieve better results in the Frog Hop contest.
  • Those interested in doing some running – the cruise is there to do a nice 3-5 mile run every Wednesday!  A couple of race opportunities coming up in March (Run the Creek 5k March 16 and Christina Latini Memorial 8K March 30th)
  • Those interested in resistance focused workouts Mettle is there to do every Monday at the Highland Creek sports club.


  • On February 7, 2019


  1. I hope got a good heart pump and workout! Enjoy the rest of the day!

  2. Disaster

    Great job @Gordo. I have never missed using my arms as much as I did during those five laps around the parking lot. I blame Canada. Thanks to my partner @bling for picking up the slack.

  3. Ha- you know you liked them Gordo! Way less violent than your version.

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.