DATE: 2023-05-04 AO: Shield Q: tagalong PAX: Carny, ToeJam, Snuka, Bombay, Pilgrim, Cooter2 FNGs: None COUNT: 7 WARMUP: The Pax gathered at The Shield for a high-intensity workout led by @tagalong. The DashMaster Challenge kicked off with a mosey to the track, side shuffles, high knees, butt kicks, toy soldiers, and quick feet in place. @Carny was quick on his feet and led the charge during the high knees, living up to his nickname.
Warm-up (5 minutes): 1. Mosey to the track from Smithfield parking lot (800m) 2. Side shuffle (100m each direction) 3. High knees (50m) 4. Butt kicks (50m) 5. Toy soldiers (50m) 6. Quick feet in place (30 seconds)
THE THANG: The Pax was ready for the main event, starting with agility drills. @ToeJam showcased his incredible speed during the 5-10-5 Shuttle Run, leaving the other Pax in awe of his agility. Lateral ladder drills followed, with @Pilgrim stealing the show as he nimbly navigated the ladder like a pro.
Speed training was next, featuring 40-yard dash intervals and Flying 20s. @Bombay sprinted with the strength of a freight train, inspiring his fellow Pax to push harder. Meanwhile, @Cooter2 demonstrated incredible acceleration during the Flying 20s, a testament to his dedication to F3 workouts.
The final segment of the workout involved plyometrics, with squat jumps and tuck jumps pushing the Pax to their limits. @Snuka, true to his high-flying namesake, soared through the tuck jumps with ease, motivating everyone to give it their all.
Agility Drills (10 minutes): 1. 5-10-5 Shuttle Run (aka Pro Agility Drill) – Set up 3 cones 5 yards apart – Start at the middle cone, sprint to one end, touch the ground, sprint to the other end, touch the ground, and sprint back to the middle cone – Complete 4 sets with 1-minute rest between sets
2. Lateral Ladder Drills – Set up a 10-yard ladder on the ground – using a lane line of the track – Perform the following exercises down the ladder (line), then jog back to the start: a. Ickey Shuffle (2 sets) b. In-and-Outs (2 sets) c. Carioca (2 sets) d. Lateral In-and-Outs (2 sets- ea side) – Rest 30 seconds between sets
Speed Training (20 minutes): 1. 40-yard Dash Intervals – Perform 8x 40-yard sprints at 80-90% effort – Rest 1 minute between each sprint
2. Flying 20s – Jog for 20 yards, then accelerate into a 20-yard sprint at 90-100% effort, and decelerate for the final 20 yards – Perform 4 sets with 2-minute rest between sets
Plyometrics (5 minutes): 1. Squat Jumps (3 sets of 10) – Rest 30 seconds between sets
2. Tuck Jumps (3 sets of 5) – Rest 30 seconds between sets
Cooldown (5 minutes): 1. Static stretches focusing on quads, hamstrings, hip flexors, and calves 2. Light jog back to launch (800m)
MARY: None
ANNOUNCEMENTS: @pilgrim peer pressured the group into doing 10 merkins.
COT: The Pax circled up for a moment of reflection led by @tagalong. He shared words of encouragement and reminded everyone that pushing our limits allows us to grow stronger, both mentally and physically. The group expressed gratitude for their F3 brothers and the strength they draw from the community.
The DashMaster Challenge proved to be a workout that The Shield Pax will not soon forget. With a combination of agility, speed, and plyometrics, each member of the Pax showed their dedication, strength, and resilience while inspiring their brothers to push harder and reach new heights.