Futbol Training – Stanford Style
18 men gathered in the gloom to move their feet as fast as possible. Today’s workout was inspired by the Stanford University men’s soccer team. The Thang was the Stanford Soccer Fitness Test, as follows:
Warm up – 1/2 mile around track with some Imperial Walkers, Side Straddle Hops and Squats to get the legs ready
1/2 mile at full speed [attempt to complete in max time of 2:45]
1:30 rest
6,18, 60 yard shuttle [attempt to complete in max time of 32 seconds]
1:00 rest
1/4 mile at full spped [max time of 1:15]
1:00 rest
6,18, 60 yard shuttle [max time of 32 seconds]
6,18, 60 yard shuttle [max time of 33 seconds]
1:00 rest
1/4 mile at full speed [max time of 1:17]
1:00 rest
6,18, 60 yard shuttle [max time of 33 seconds]
1:30 rest
1/2 mile [max time of 2:50]
Warm down – six minutes of Mary, throw in a few merkins for fun, followed by 1/4 mile cool down lap with a few more merkins along the way
Moleskin
Today’s workout was a fun way to mix things up. Guys seemed to enjoy it. We covered about 2.5 miles on the track/pavement, and did 672 yards of shuttle sprints. We completed the entire ftiness program outlined above, though we added a few extra seconds of rest between certain segments. Nobody was able to complete all elements under the applicable max time thresholds, but Frasier was pretty close. Everyone was really pushing today; impressive work by all. Far Side posted at Fast Twitch for the first time and fell right into the front of the pack. Stone Cold was looking strong, due in part to the aerodynamic nature of his sleeveless shirts. Header went to the back of his closet today to find one of his college soccer shirts… #Glory Days brother, and I love it. Good to see Wolf Man today… stealth-like on the unlit grounds of South Charlotte Middle. Tiger Rag was back from his western adventure — you know, wrestling bears and carrying boulders. By the way, if a bear and Tiger Rag actually did cross paths… which one would flinch? I’m betting the bear might play dead after one stern look from the goateed warrior. But I digress. There were other superlatives this morning I’m sure, but really too dark to see who was doing what. Good collaboration with the co-ed running group today as well… shows that we can effectively share space even with a fairly large group. We even got a few atta-boys out there, but that was probably someone admiring Stone Cold’s svelte physique.
Next week… Area 51 footraces between Fast Twitch and Bagpipe. Tuesday Aug 27… specific time and location TBD. Race format as follows… 1 mile race – heat #1 for guys that run under 7:30; heat #2 for guys that run over 7:30. 4X400 relay race… with the four fastest men from Fast Twitch against four fastest from Bagpipe.
$10 Haircut
Eight souls braved the gloom and got wet and wild at Matrix Monday morning.
Jog to back parking lot for “Circle of Pain”
1. 10 Burpees
2. Arm circles (preparing shoulders for pain to come)
3. Windmills x20
4. Side straddle hop x30
5. Imperial Walker x30
Jog to playground for circuit
1. 5 Sets Rotate each exercise counting down:
a. Pull ups 10-8-6-4-2 (partner assist)
b. Merkins 30-24-18-12-6
c. Jump Squat 30-24-18-12-6
2. Jog to far end of school for wall work:
– 90 second wall sit
– 60 second hand stand on wall
– 90 second wall sit
– 45 second hand stand on wall
– 90 second wall sit
3. Partnered up
a. perform 50 low squats as team ; alternating partner sprints 100 yards
b. perform 50 diamond merkins as team; “ “
c. partner wheelbarrow race for 50 yards each partner
4. Jog back to parking lot for Ab Work
– mason twists x40
– dollies x20
– reverse LBC x20
– back scratchers x20
– 10 burpees
– LBC x30
– protractor (to the last second!)
We worked it hard despite the small crowd. Zippity was his usual chatty self, and with his new $10 haircut he was looking especially sharp this morning [editorial comment added by Joker]. Well deserved respect goes to those who braved the rain instead of staying in bed!
…and it burns, burns, burns…
Into the drizzling Monday gloom, 16 of Ballantyne’s finest racked their iron and rumbled off into the darkness for a downPAINment including the ring of fire and heavy metal suicides.
The Thang:
Run to corner for COP
– SSH x 30
– Forward lunges x 10 per leg
– Mtn Climbers x 20
– Backward lunges x 10 per leg
– Merkin jacks x 20
– Side lunges x 10 per leg
Rack ‘em and head to the field for a Ring of Fire (or NASCAR circuit – constant left turns)
(made sure to run through some mud on the way to keep the PAX tough)
– Circle up at mid-field with all PAX doing an exercise until half the PAX run one by one around the circumference of the circle, then switch to the second exercise while the second half of the PAX run around the circle.
First cycle:
– 2 hand swings
– Bent over rows
Second cycle:
– Clean and press
– Figure 8
Third cycle:
– 2 hand upright rows
– Halo
Head to the sideline for Partner Suicides – partner up size doesn’t matter
Round 1
– Partner 1: Run 25 yds and back, Partner 2: Peter parker merkins
– Partner 1: Run 50 yds and back, Partner 2: KB press dolly
– Flapjack
Round 2
– Partner 1: Run 25 yds and back, Partner 2: Parker Peter merkins
– Partner 1: Run 50 yds and back, Partner 2: LBC w/ KB
– Flapjack
Round 3
– Partner 1: Run 25 yds and back, Partner 2: KB burpees (not as hard as YHC wanted it to be)
– Partner 1: Run 50 yds and back, Partner 2: KB press flutter
– Flapjack
Spread out for Turkish Get-ups
– 3 to 5 per side (tutorial-o-rama to those new to get-ups)
Farmer’s carry – Catch me if you can around one soccer field
Head back to cars for some Mary
– LBC w/ KB above head
– Mason twist w/ KB
COT
The Naked Moleskin:
Before the bells were even lifted, Mighty Mite was lobbying for an amended workout due to the inclement weather. Not sure if MM had a crazy Sunday night or not, but the request was denied. It was 100% or nothing out there today and the PAX delivered. Great work men!
The ring of fire (name administered ½ way through the set) was aptly named as the rep count climbs high when you are waiting for 8 guys to make their way around the circumference. A competing name was the NASCAR circuit (due to the constant left turns), however ring of fire better described the feeling in YHC shoulders during the upright rows.
Blue Steel and Launch Pad brought it again on their second post. Thanks Abba for EH’ing them as their youthful speed keeps us old guys on our toes. Thanks for the push!
Speaking of speed, Zoolander made his debut at Foxhole with some serious smoke boots out there during the heavy metal suicides. There were definitely some others hot on his heels, but in the dark gloom this morning, YHC was having a hard time seeing everyone. You know who you are. Nice work!
It was an honor to lead the Foxhole faithful today. It was the biggest turnout to date and a strong group of guys. Aye!
Announcements:
Chipotle on Q for Bagpipes tomorrow. Watch out, it might get a little spicy.
Bagpipes vs. Fast Twitch track and field runoff scheduled for August 27. SOB unite! (and bring your smoke boots)
Mic Check and Long Distance on Q at The Maul on Wednesday. Get your window shopping done early!
Postman delivers rain or shine & so do we
4 hearty souls ignored the gray skies and showed up at 0700 hours for their weekly downpainment at Area 51. Dirty Bird made his debut as Q and ran the PAX through a variety of agility drills. The tale of the tape went as follows:
Abacus on Q:
– Jog to parking lot for COP (all exercises IC)
- SSH x 30
- IW x 30
- Merkins x 15
- Peter Parker x 30
- Parker Peter x 30
– Head over to soccer field for Merkin/Squat suicide ladder
- Run to 1st tree/marker, 1 merkin
- Run back to start, 5 squats
- Run to 2nd marker, 2 merkins
- Run back to start, 4 squats
- Continue to ladder up to 5 Merkins & ladder down to 1 squat
– Jog over to playground
- Pull-ups x 10
- Dips x 20
- Sister Mary Catherine x 20 (10 each side)
Repeat x 2 (pull-ups, dips & jump squats, & then pull-ups, dips, incline merkins)
– Jog to front of school and grab some wall
- People’s chair x 60 sec (w/ 15 air presses IC)
- BTW x 45 sec
- People’s chair x 60 sec (w/ 15 air presses IC)
- BTW x 45 sec
– Jog to back of school for some Jack Webb
- 1 merkin/4 air presses up to 7 merkins/28 air presses
Dirty Bird on Q for 2nd half
– Trail run
– Lunge walk up the hill
– 6 MOM (IC)
- LBC x 20
- Dolly x 20, hold ’em
- Flutter x 20, hold ’em
- Rosalita x 20, hold ’em
- Heels to Heaven w/ leg kick x 20
– Jog to front of school for the following (80-100 yds):
- Karaoke facing road 40-50 yards, then face school for final 40-50 yards
- Repeat with shuffle
- Repeat with high knees and heels to rear
- Repeat with back pedal and sprint
- Repeat with sprint entire 80-100 yards
- Repeat with jog for half and then sprint final half
– Jack Webb on your feet
- 1 squat/4 knee ups to 5 squats/20 knee ups (Legs are burning after this one)
– Partner up – Partner 1 runs the parking lot while Partner 2 completes CDD until Partner 1 returns – Flapjack (complete 100 CDD total)
– Mozy over to teachers parking lot for some agility work
- Hop on 1 leg 1st half of parking lot & then switch to other leg for 2nd half (approx 75 yds) x2
- Perform combination of sprint, karaoke, and shuffle x 4
– Partner up again – Partner 1 runs/Partner 2 completes Merkin Rows (complete 50 Merkin Rows total)
– Partner leg throws (left, middle, right) x 10
COT
Moleskin:
- Small turnout this morning. Must have been due to F3 Camp event at Camp Thunderbird and vacations. Can’t imagine a little sprinkle had PAX fartsacking.
- Nice intitial Q by Dirty Bird. Threw in a good bit of agility work which was a nice change of pace. Look for his return in September.
- Mud Run coming up in October down near Columbia. Check F3 website for details
- F3 planning to have large contingent for Thunder Road Marathon and 1/2 Marathon. Check website for details
- Two new 3rd F opportunities starting up soon, Wednesdays at Starbucks at Piper Glen (after Death Valley, Anvil, and The Maul) & Fridays at Panera at Carmel & Hwy 51 (after Centurion)
Mama’s Four Layer Cake
18 strong posted in the rain for a Layer Cake workout hijacked from Bastian.
The Thang:
Run to Carmel Lot for COP
20x SSH
20x Imperial Walker
20x Carolina Dry Dock
20x Mountain Climber
Steps and Ramps Lap
The Layer Cake
Layer One: 10x Diamonds / Sprint
10x LBC / Sprint
10x Merkins / Sprint
10x Squat / Lap
Layer Two: Repeat 15x – Substitute Wide Arm for Diamond
Layer Three: Repeat 20x – Substitute Stagger Right and Left
Layer Four: Repeat 15x – Substitute Carolina Dry Dock
15x Low Slow Flutter
15x Dolly
15x Russian Twist
15x Freddy Mercury
Run to back wall for People’s Chair
20 Squats
Repeat
Lunge Walk, Bear Crawl, Run back to COT
Moleskin:
Great work and good to see everyone in the rainy Monday gloom. Thanks for the opportunity to lead.
Dick Clark – way to hang in there brother. It wasn’t until the COT that we found out you pulled a groin Saturday.
Two new 3nd F opportunities after Labor Day. Check site for details.
F3 Thunderbird was a success. All activities a go, even in the rain.
Merkins Please!
Posted for Fireman Ed…
As the Q was trying to get his bearings after being off for a couple Saturdays, a pack of 15 men entered the gloom this morning for a beat down.
The Thang:
The warm up
Mosey to the Stonehenge
30 X SSH
25 X IW
20 X slow squats
20 X MC
10 X merkins
Light jog to parking deck with 10 X merkin break on the way
Partner up
Partner 1, runs the length of the parking garage around the putting green and back
Partner 2 does merkins
Flip flop and repeat until both partners combine to hit 200 merkins
LBCs until everyone is done
Same format
P1 runs the lap
P2 does squats
Flip flop until your team reaches 150 squats
LBCs until everyone is done
Mosey over to soccer fields
Bear crawl across sprint back,
plank up for plank exercises
Karaoke back and forth across soccer fields
Circle up for some Mary
20 X Freddy Mercury
20X Rosalita
20X Heels to heaven
20 X LBC
Stay in circle for Mr. Jack Webb
1 merkin then 4 arm air presses up to 7 merkins and 28 air presses
Line up on soccer field then quick set of suicides half way then back and all the way then back
Mosey over to the hill on the way back
Jacobs Ladder with up to 5 with burpees on top and squats on the bottom
Head back to home base with a few breaks on the way for
20X dollies
5 X merkins
LBCs on your own
Back at home base 10 burpees to end the pain
Moleskin:
Sorry Bumble Bee, I mean Honey Bee. Great job today back Pax, you looked strong out there. Mighty Mite I believe completed 7 workouts in 6 days this week, all I can say is awesome.
Maybe next time Miss Cinder Block will make it out again.
Announcements:
– New workout Rebel Yell Thursday 5:30, Polo Ridge Elementary Spackler and Crabcake site Qs
– Possibility of putting a Sunday meet up for watching football, any interest see Market Timer
A Bunch of Brick Masons Running Down Hwy 51?
17 hardened & dedicated pax ignored their #cantores and braved the elements for a hefty downPAINment at The Rock.
The Thang:
YHC yelled follow me and ran 15 feet to my SUV where I opened the back to reveal the brick pavers that we would be using for today’s workout. Grab your pavers and mosey out to the front of the church for:
COP #1:
SSH x 30
Imperial Walkers x 30
Pick up your bricks for:
Man Maker Merkins x 15
Jumping Lunges x 15
Push / Press x 20
Renegade Rows x 20
Squats x 20
Man Maker Merkins x 15
Push Press x 20
Renegade Rows x 15
Squats x 20
Man Maker Merkins x 15
10 Burpees w/ your Bricks OYO
Drop bricks and start our off campus burpee run about .75 miles to Davey Park Playground. As we ran YHC would randomly blow a whistle and all pax would stop and do 5 burpees then plank for all to finish or catch up, then keep going.
At playground we did 3 sets of: 10 Pull-ups, 20 Dips, 20 Declined Merkins, 30 LBCs, & 30 Jump Ups / Step Ups.
Lunge Walk in parking lot then mosey to hill & bear crawl up.
Burpee Run back down 51 (Pineville Matthews Rd) back to our bricks for a little more work.
COP #2:
Man Maker Merkins x 15
Squats x 15
Push / Press x 25
Renegade Row x 14
10 burpees OYO w/ bricks
Man Maker Merkins x 15
Mosey over to church wall for Peoples Chair with brick curls for 60 sec x 2.
Mosey back to shovel flag with enough time for 3 MOM: Flultter w/ bricks over head x 20, Russian Twist w/ bricks x 15.
COT
Naked Moleskin:
T-Claps to the pax for posting in the cool rain this morning and not staying in the warm fartsack. YHC wanted to do something different today so I contacted Chelms to ask where he got his bricks and how much they were. Many thanks to him for allowing YHC to stop over to his house to pick some up for todays downPAINment. By the way Chelms, you have a slithery friend living in that pile of pavers. YHC almost grabbed the Cottonmouth while loading them up but luckily he was as frightened as I was and went back down underneath.
While Honey Bee did post with his FNG friend, a real bee was sitting on one of Wolfman’s pavers and proceeded to sting his leg as he got them out of the back of my SUV. Sorry brother, I hope the sting didn’t hurt too bad.
And speaking of FNG, Kyle L. had a strong first posting today as we hit a lot of strength work with the pavers and a little cardio from the off campus burpee run YHC borrowed from 49er from the Hydra workout Thursday. In the COT name-a-rama our FNG mentioned he went to Penn State. This set-off a flurry of discussion and laughter on possible names. However we finally landed on Soa-Pa. It was great having you out and hope to see you again soon.
T-Claps to Hops for doubling down after he was strong armed into posting at The Worm by Swamp Fox. When you dish it out over twitter you also have to take it and he did so like a man!
Announcements:
2 new 3rd F workouts starting up soon: Wednesdays at Starbucks on Rea Rd at Bevington, conveniently located for all Wed workouts Death Valley, Anvil, and The Maul. Also starting Fri the 13 is a 3rd F workout located at the Panera Bread at Carmel and Hwy 51 close to Centurion.
Until Next Time!
One Small Step For Man, One Giant Leap For Pain
12 men ignored the rain and suited up for another round with #F3DayZero. It was Strawberry’s first Q and his birthday. No party favors…just pain.
The Thang
Strawberry’s Q:
Mosey around the track at McAlpine…forward run, backward run, left karaoke, right karaoke, repeato…lunge walk down the back stretch.
Gather on the basketball court for COP:
- SSHs – 20 (cadence)
- IWs – 21 (cadence)
- Squats – 20 (cadence)
- Burpees – 39 (OYO)
Mosey over the field and partner up:
- Joe Hendricks – Jump over and crawl under 5 times, flapjack…4 times, 3 times, 2 times, 1 time
- Wheelbarrow – 5 steps then merkin…for 25 yards. Flapjack back.
- High Wheelbarrow – 5 steps then merkin…for 25 yards. Flapjack back.
Mosey to playground for pain stations:
- Chin Ups – 15
- LBCs – 25
- Dips – 25
- Bearcrawl up hill, plank walk down railing
- Repeato
Purple Haze Q:
Mosey back to the field for some exercises and running:
- Round 1 – 7 jump squats, 7 diamond merkins, 7 25 yard sprints, 1 25 yard bear crawl
- Round 2 – 7 jumping lunges, 7 wide-arm merkins, 7 25 yard sprints, 1 25 yard bear crawl
- Round 3 – 7 squats, 7 merkins, 7 25 yard sprints, 1 25 yard bear crawl
- Round 4 – 7 skater jumps, 7 narrow merkins, 7 25 yard sprints, 1 25 yard gorilla walk
- Round 5 – 7 jump squats, 7 CDDs, 7 25 yard sprints, 1 25 yard inch worm
Mosey up to school for some people’s chair…regular, right leg up, left leg up, tip-toes, regular.
Then 20 donkey kicks against the school wall right up into balls to the wall after the last one. Hold it.
Mosey to the front of the school for some bench work:
- 10 step-ups each leg, 10 decline merkins
- 10 step-ups each leg, 10 incline merkins
- 10 step-ups each leg, 10 dips
Mosey back to the parking lot for 6 MoM:
- Dollies – 15 (cadence)…hold it, spread ’em, together, spread ’em, together
- Mountain Climbers – 15 (cadence)
- Flutters – 15 (cadence)…hold it, spread ’em, together, spread ’em, together
- Exploding Merkins – 15 (on Q’s count)
COT
Moleskin
- Not only was it Strawberry’s first Q but it was also his 39th birthday. There were some birthday wishes in the pre-game chatter…and also some discussion of what was surely to come…39 burpees. Strawberry delivered big time pain in his first Q. He started us a couple minutes early so that he had time to deliver his full arsenal…and the 39 burpees were only the beginning. The wheelbarrow merkins were bad…and then came the high wheelbarrow merkins…and complaints from the Pax. Well done Strawberry. #shoulderssmoked
- In a scene reminiscent of a lunar landing, The Hoff arrived, threw open the hatch of his rocket ship and exited wearing a silver space suit. YHC is not sure if it was for rain protection or sweat gear but it certainly created quite the buzz in the pre-workout chatter. Discussions of the Apollo missions, Back To The Future and the Wizard of Oz ensued. Oddly enough, the space suit was the Everlast brand…but it only lasted about 15 minutes of the actual workout before The Hoff had split the legs apart…they looked like Incredible Hulk pants after all the squats and burpees. Duck tape and aluminum foil should fix the split…and blend right in with the outfit. #problemsolved #you’rewelcome
- Iron Horse delivered a great send-off prayer.
Announcements
- New Thursday workout, #F3RebelYell, launching August 29th at Polo Ridge Elementary. Spackler and Crabcake are site Qs.
- New Go Ruck workout, #F3Spearhead, has launched. The Hoff on Q this week. No word on the whether a space suit is required or not.
- New 3rd F workout, #F3TheStand, launching September 13th at Panera Carmel Commons after #F3Centurion. Champagne and Purple Haze on Q. “Fresh Wind, Fresh Fire” is the book.
Why It’s a Chest Fest!
7 1/4 beasts were awakened early on this wet / soggy morning (some earlier than others) and entered the gloom to feast on today’s daily dose of downpainment. More to come on the some earlier than others and the 1/4.
The THANG:
Nomadic Warm up
- SSH x20
- Imperial Walker x20
- Run to soccer field
- Mountain Climbers x20
- LBCs x20
- Run to practice field
- Supine pull-ups x10
- Squats x20
Mosey to field House
- Balls to the Wall – Walk the Wall to the end,
- Carolina Dry Docks x20
- Repeato x3
Mosey to soccer field for Chest-o-rama
- Merkins x20
- Wide Arm Merkins x20
- Diamond Merkins x20
- Burpees x10
- Left arm Stagger x10
- Right arm Stagger x10
- Superman pushups x10
- Burpees x10
Indian Run to Middle School
- Dips x20
- Decline Merkins x10
- Rinse & Repeat
Zip gets tagged in for the 2nd half
Mosey around the school and everybody grab some wall:
- Peoples Chair (how low can you go?) for 1 minute
- Peoples Chair for 1 minute adding in 30 air presses (in cadence)
Mosey around the backside of the school and head for the Courts:
- Bunny Hop up the steps X20ish
Court Work:
Enter the tennis courts for unfinished business, anyone remember Set #3 from “Game Set & Match”?
- Bearcrawl the width of 2 tennis courts and sprint back, 5 Burpees. Rinse and repeat ladder style down to 1!
Enough Tennis, vacate the courts and head for the Pitch and circle up at mid-field:
Remember “JACK WEBB”? Well he’s not here today.
- MERKIN IMPOSSIBLE : Merkin pyramid starting at 1 up to 10 and back down holding plank position for 5 seconds after each completion.
Mosey to the Stadium for some Bleacher Work:
- Run the stadium bleachers to the top
- Run the width of the stadium to the opposite side and back down
- Plank -O- Rama
Head back home toward the VSF only to stop short at the bottom of the hill for some Plank -O- Rama
On your bellies but don’t get comfortable. On QICs command “GO get it Boyz” — jailbreak to the VSF.
MOLESKIN:
Although a bit damp, cool temperatures again this morning which is a welcomed change from this summer’s heat and humidity. However, I think it has the PAX dazed and confused fast forwarding their mindset to October and the fall. Quite a few comments on how we should be watching football or stockpiling the candy bins for Halloween trick -or- treaters. Not yet my friends, Not YET – Old Man Winter won’t be making an appearnce early. Sister Summer will remind us of that this week coming up.
YHC was tempted to added Hardwood to the list of PAX who put in some work today and posted but thought better of it and we’ll just cover it in the moleskin. Early reports prior to launch were that Hardwood was fartsacking and opting to hit the gym instead. Comments such as he doesn’t like to get wet, dislikes the rain and just isn’t a mudder. It was nice to see him finally post at 745ish only to watch from afar at the recycling center to watch in amazement at the strong beastly men. Hope to see you next week HW weather permitting of course. We love having you out.
We launched with 6 strong and increased to 7 when Cocoon could be seen in the distance motoring across the field like Seabiscuit #thouroughbred as the PAX was enjoying Balls to the Wall. Saw a little Sass out of Blue Print this am when QIC Countertop suffering from 02 deprivation and requested a 10 count but asked “what’s your name again”? Response #YouNamedMe!!!! Although, he backed it up by being out front for the entire workout.
Spielberg, great to have you out today and co-Q’s really appreaciated your energy and encouragement to all for the entire 60 minutes! #spiritaward #ivegotspirithowboutyou…. Keep coming out brother and look forward to seeing you post next week. #youlive1mile away #noexcuses!
Also saw some competitiveness out there in the closing. As QIC Z directs the PAX on their bellies for the jailbreak up the hill to the VSF, he hears Electric Slide next to him say “I got YOU”!!! #ivandrago #iwillbreakyou….. and he bolted up the hill on command at Mach 3 as if shot out of a cannon. #wheels.
Hairband, although you’ll always be known as Powder Puff to me brother — Not being satisfied with only the Saturday workout and posting at the weekdays, you noticeably continue to get stronger and faster at each and every workout. #3weekstopsuntilyourQdebut!!!!
Announcements:
Please keep Lisa (M-Electric Slide) in your thoughts and prayers as she’s on the waiting list desperately needing a dual transplant. Please also keep the family of the SV Middles school Teacher who tragically died in a car accident 10 days ago in your thoughts and prayers as well. The guilt here 15 yr old daughter (driving) must feel as if insurmountable.
Where’s the Moderate Workout?
8 pax braved the cooler temps and light rain for a moderate intensity start to their weekend.
The Thang:
Baby jog to field for COP (in cadence):
- 15 SSH
- 15 IW
- 15 Mtn Climbers
- 15 Squats
- 10 Merkins
Visit the Zoo:
- Bear Crawl (25 yrds)
- Reverse Bear Crawl (25 yrds) (crowd pleaser)
- Frog Jumps (20 yrds)
- Crab Walk (20 yrds)
Jog to Track for Interval training:
- 30 sec Sprint/Run/Jog (pax encouraged to push themselves all out, but modify as needed to complete all intervals – try to go all out each time, but it will get harder for the last few cycles)
- 90 sec Recovery (Walk or light jog)
- Repeat for 8 intervals (smoker!)
Jog to field to catch breath and guest Q from Low Tide (LT)
- Jack Webb to 5
- Jacob’s Ladder to 5 – Burpees and Supine Pullups – jogging btwn field and playground btwn exercises
Jog to playground for Circuit 1 (HT on Q):
- 10 Pullups (or modify with supine pullups)
- 10 Decline Merkins (modify as needed)
- 10 Bowler Squats (5 each leg)
- Complete 3 circuits
Jog to concession stand for Circuit 2:
- (due to time and to maintain moderate intensity, audible to cut planned reps in 1/2)
- 10 Dips
- 10 Jump Ups (or modify with Step Ups)
- 5 Burpees
- Complete 3 circuits
Jog to field for Mary (LT on Q):
- 10 Maktar N’jai (switch direction 1/2 way through)
- 12 Mason Twist
- 10 Flutter
- 12 LBC’s
- 12 Dolly
- 12 Rosalita
- Protactor (extended session – thanks, LT!)
COT
Moleskin:
T-claps to the entire pax today! We really pushed ourselves and will be feeling it tomorrow (and the rest of today!). The interval training is perhaps a little more intensity than usual, but we were all encouraged to modify as needed, balancing pushing ourselves for improvement and being smart about listening to our body. Hopefully we all hit a good balance and will emerge stronger for it. Thanks for indulging YHC on this one – you all know how I hate running…
T-claps to Low Tide on his first co-Q. He has been asking to Q for a few weeks, so with the rain, YHC thought it might be just the two of us, so why not? Even with the larger group, we took a chance and LT Q’ed a couple exercises and Mary. He did great, experiencing the same challenges of any first time Q. In training up the next gen, the future of F3 is secure!
Remember: moderate intensity isn’t supposed to be easy! Otherwise, what’s the point? Keep coming out, keep smartly pushing yourself (modifying as needed), and we’ll all see the results.
Thanks as always for allowing me to lead this pax. It’s truly an honor.