Jack Squat

Jack Squat

The weather is clearly warming up and it was anything but gloomy on this perfect morning.  So the shovel flag was planted and as soon as the last car rolled up and emptied we were off.

Warm-up:

Start with a little mosey to warm-up: high knees, butt kickers, heel walk, toe walk, lunge walk, side shuffle right left.  Jog to far side of stadium, up stairs, then up and down the bleacher steps.

COP:

• SSH x25
• IW x25
• LS Squat x25
• LBC x25
• Mtn Climber x25

Triple Nickel:

First set:

• 5 dips at bottom
• Run to top of steps
• 5 merkins at the top
• Run back down
• Repeato 5x

Second set:

• 10 dips at bottom
• Run to top of steps
• 5 diamond merkins / 5 wide-arm merkins at the top
• Run back down
• Repeato 5x
• Plankorama

Mosey to wall around the corner.

• Peoples chair with air presses x25
• BTW

Mosey down to the field.

Jack Squat

• 1 squat / 4 jump-ups
• 2 squat / 8 jump-ups
• …
• 5 squat / 20 jump-ups
• back down to 1 squat / 4 jump-ups

Jack Webb

• 1 merkin / 4 air presses
• 2 merkin / 8 air presses
• …
• 10 squat / 40 air presses

One mile of Track intervals

• Sprint 100 meters / Jog 100 meters / Sprint 100 meters / Jog 100 meters
• Sprint 200 meters / Jog 200 meters
• Sprint 400 meters / Jog 400 meters

NMS:

We did a little bit of everything this morning.  A little upper body, lower body, and even some cardio on the track today.  Not a lot of mumblechatter this morning…a quiet group for the most part, so I think all were focused and working hard.

One of my favorite routines is the Jack Webb, so decided to bring a modification called the Jack Squat.  Just like with the Jack Webb, what seems like an easy exercise becomes very difficult once you start getting up into the high rep counts.  So we did both the Jack Squat and the Jack Webb.  I know I heard at least one pax declare that “this is much harder than I thought it would be.”  #missionaccomplished

Frack was off to a quick start on the sprints (fast in his Vibram “Five Fingers”).  Funky Cold and Cowgirl were our Larry Birds out there this morning on the track intervals.  The lady runners out there were startled as we sprinted up behind them, but they were quick to lay on some additional encouragement.

Nice work to all of you men!  Always a pleasure to lead.

Thanks Funky Cold for taking us out with the prayer this morning.

Announcements:

• F3 Anniversary Party – March 5th – sign up on the website
• Dallas Launch April 9 – send EH names to Dallas@F3nation.com
• Tesla volunteered to take the Q next week