F-d (up) Curves workout for men

F-d (up) Curves workout for men 2020.03.02

So there’s been a lot of chatter lately among the PAX about “Curves workout”.  Having very little knowledge of such an established organization (Curves Fitness, Curves for Women or Curves International)I did a little research.

Curves was co-founded in 1992 by Gary Heavin and his wife, Diane Heavin.  The first Curves was opened in Harlingen, Texas.  This new concept featuring weight-loss guidance, 30-minute fitness training which included strength training, and an environment specifically designed for women soon became a success.  Curves managed to open 6,000 franchises in seven years.  Its facilities can be found in more than 85 countries including the US, Japan, Australia, South Africa, New Zealand, Canada, and Mexico.  In countries such as Russia, Slovakia, Romania, Ukraine, Kazakhstan, Serbia, Poland, Bulgaria, and the Czech Republic, the franchise is known as FitCurves.

Basically, Curves is a 30 minute (25 minute workout and 5 minute stretching) total body (Upper, Core, Legs) workout.  One would start on the circuit of a variety of safe and effective hydraulic resistance machines, specifically designed for women (as one intensifies the effort, the resistance intensifies as well).  There’s a professional Coach to lead and provide guidance in a safe and non-judgmental environment.  The routine is 30 seconds on a station then 30 second cardio or aerobics in place, then continue until your 30 minuets are up.  Rinse and repeat (that’s more of an F3 phrase but thought it worked well here)day after day until one is fit…enough….

Learning this, I created one crazy Curves-inspired F3 workout.  It was some point in early in the exercise that UpTownGirl said “This doesn’t feel like a Curves workout” and I replied, “I F-3ed it UP some” and now we have the name of this Backblast!

Here’s what we did…


I want to go on record and say Blackberry shared the day or two prior that he would make his return and jokingly said “I hope its one of those Curves workout”.  Not only did he show up, he was on TIME!

 Quick hello, disclaimer, and then right into warmups.

  • Huggers, Tappy Taps and just your regular SSH (more of these are coming)  Mosey to pier for more warm ups.
  • In true “curves” fashion I repeated the warmup; Huggers, Tappy Taps, SSH…Mosey off pier, across parking lot to a nice side-of-a-shop blank wall (well, almost blank as Blackberry discovered an iron gate opening that wasn’t fully secure)


My version of an F3 curves workout:  obviously no machines so I choose simple exercises to repeat and added a few cardio/aerobic stations in between.

30 seconds exercise, 30 second cardio:  Selected 5 exercises with 4 Cardio stations in between.  Then after each circuit I added an F3 exercise.  Repeat that exercise and add a new one each circuit.  We made it through 5 full circuits before time ran out. 

Here’s the Circuit:

30 sec Wall Push (literally stand at the wall and push yourself away)

30 sec jog in place

30 sec baby crunches

30 sec SSH

30 sec Squats

30 sec job in place

30 sec Hip Thrusters (or Saturday night delight or I believe pickle pounders)

30 sec SSH

30 sec Don Quixotes (windmill)

Rinse and repeat but add an F3 workout

Circuit 1 – 5 burpees, 2nd – 10 BBS, 5 Burpees, 3rd – 15 merkins, 10 BBS, 5 Burpees 4th – 20 lunges, 15 merkins, 10 BBS, 5 Burpees, 5th – 25 American Hammers, 20 Lunges, 15 merkins, 10 BBS, 5 burpees.  (I had 3 more circuits planned of 30 Imperial walkers, 35 Monkey Humpers, and 40 Gorilla Humpers – I guess that will be for next time)

It turns out this one maybe “the toughest Curves workout ever done at an actual F3 AO!


8 PAX got out of bed on a gorgeous Feb morning, entered the Gloom to better themselves: Loveseat, Butterfinger, Blackberry, War Chicken, Hee Haw, UpTown Girl, Fidget Spinner Siri.

Announcements and  Prayer

Manna House this Sat 3/7

Men’s Breakfast w/ Davis Love 3/11

Naked-man Moleskin:

The thing I love most about F3 is the variety of the workouts.  The fun we can have in doing something silly, crazy, or just plain stupid.  I think this morning, it was a little bit of all three.  But watching Blackberry modify the wall push and turn it into an upside down, jog in place, handstand…priceless.  The mumblechatter was strong and sometimes it was like scattered cats during the jog IN PLACE – guys were all over the parking lot and it was to only be 30 seconds.  Anyway, thoroughly enjoyed it fellas and thanks for being good sports!  See ya next time in the Gloom!

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