Swimming land drills

Swimming land drills

Intro… Back in February, Geraldo had thrown out my name as one of the “Regulars” and being the Q. I had initially signed up for early April, but got hit by the Flu bug. I was honored to lead for the 1^st time today. And heck, 26 of you showed up!

After a very thorough disclaimer (new guys do that), we mosed down to the main parking lot behind the school.

COP:
20 SSH
10 Merkins
15 Windmills
5 Burpees OYO – An F3 workout wouldn’t be complete without burpees!
15 Imperial Walkers – The family has been watching the Star Wars saga lately.

Main Thang: Last October, Early Bird Q’d and we had some crazy pain with a Tabata Dance. I liked (and stole) the idea, but also wanted to give my own spin and add a few things.

Tabata Intervals – 3 rounds of the following:
Mountain Climber – 20 secs, rest 10 secs
LBC – 20 secs, rest 10 secs
Seal Jacks – 20 secs, rest 10 secs
Squats – 20 secs, rest 10 secs
Reverse Lunges – 20 secs, rest 10 secs
Carolina Dry Docks – 20 secs, rest 10 secs

After each round, we ran a lap around the track. There was some planking after the 2^nd round, while the six caught up.

Swimming Land Drills – I started coming to F3 last August. Sure, I had heard of it and knew a few guys. But, I’m really thankful that Mermaid pointed me in the right direction. Our daughters have swum together and had a lot of fun. In a tribute to that, I wanted to work in some swimming land drills.

Flutter Kicks/Dolly – A good drill for your back stroke and front crawl. Do 4 Flutter Kicks (low to the ground) and then 1 Dolly, 8 Flutter Kicks and 2 Dollies, etc. up to 20 flutters and 5 Dollies. In the Exicon, these are referred to as X and Y.

Jack Webb – I went a little easy and we just went up to 5 merkins and 20 Air Presses

Dolphin Kicks/Rosalita – the Butterfly is my 2.0’s favorite stroke, so put on on your dolphin tale. Get your knees together, lower feet, bending at the knees and kick up. Do 4 Dolphin Kicks and then 1 Rosalita, 8 Dolphin Kicks and 2 Rosalita, etc. up to 20 Dolphin Kicks and 5 Rosalitas. This was hard and tiring!!! I found out my 2.0 passed her English EOG, no word yet on the Math. Luckily, Slimfast was there to remind me about multiples of 4.

Jack Webb – Since I left you off easy the first time, we needed more! Once again up to 5 merkins and 20 Air Presses.

Air Press for 30 secs – You need strong shoulders in swimming. Swimmers take your mark – Press!

Wall Up and Down – We mosed over to the wall and picnic table area.
15 Step Ups with Left Foot
10 Merkins
10 Dips
Repeat with Right Foot

The Matthews Bear – Yes, a bear was recently spotted in Matthews – beware! So we crawled from the top of the steps and turned the corner.

www.charlotteobserver.com/news/local/article153488054.html

Protractor – we had a few minutes left, so we finished up with a fan favorite.

That’s a wrap!

Moleskin: I’m thankful for the support I had with my first Q. I appreciate Mermaid coming out and JRR Tolkein making his first Peak 51 appearance. Heck, I’m glad Geraldo recognized me as a regular. Driving over to Matthews (from South Meck HS area) is a bit of a hike for me. But, I truly enjoy the PAX at Peak 51 and Booyah and Sensei organizing a great group of guys.

It was good to have Mash back with us and he brought FNG Floor Routine. AJ just graduated and is headed to Gardner Webb in the fall. Glad you came out and hope you come back so you avoid the “freshmen 15”.

Strong takeout by Little Mike today!

I know that I mentioned that I’ve been coming since last August, but I can’t begin to express the gratitude that I have for F3 in my life. My Y basketball days were over due to injuries and being mediocre at best. I had a hole that needed filled. YOU have done that! I feel purpose getting up crazy early in the morning to work-out – I’ve gotten better. I’m still new and hope to participate more in the 2^nd F and do more of the 3^rd F in the future.

Lately, I’ve been wrestling with Matthew 16:18 and when Jesus was talking with Peter about building the church. Sometimes, I wonder if He wanted the church to look a little more like F3….just a thought.

 Announcements:

1. SPEED-FOR-NEED has its first corporate sponsor (Stone Man) who will match the next $2K in donations made by the end of the week. If you haven’t donated yet and would like to, now is the time.

• • Information on SFN
  • Donation Link

 2.  Team SPEARHEAD GORUCK Red, Light & Blue event http://executionengines.com/gettingitdone/red-light-blue006-registration/

3. F3 Dads Summer begins this Saturday from 9-9:45.

1. • A51 at Francis Beatty Park
   • SOB at Bull Ring in Ballantyne