PAX: Silver Medal, Toothless, Pop-A-Lock, En Fuego (QIC)
Conditions: Muggy to Quite Muggy
4 PAX heeded the call to action to show up and claim the guarantee that their 3S2T would be tested and improved. 0530 arrives, we disclaim, grabbed a 30lb ruck plate and began our mosey to the track to set up WOR. Some SSH, LBAC, WMH, GMs and Scorpion Stretches later, we got into the…
THANG:
Head to the end of the soccer field, partner up and begin with the Strength and Speed portion of the workout:
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- Perform 80 merkins, 60 squats and 40 WWIs as a team of 2 (roughly 40, 30 and 20 per PAX). Pop-A-Lock goes into modification mode – believe he is still performing squats somewhere right now
- Upon completion, sprint length of the field down, back and down again (180 yards total sprint effort)
- R&R for total of 3 sets of the above
First circuit of Strength and Speed complete, we turn our attention to Stamina:
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- Coupon Bataan Death March
- Last person drops and does 5 bodybuilders while the rest of the PAX Indian Run around the track (lead PAX carries the 30lb ruck plate);
- After completing the bodybuilders, the bodybuilding PAX runs to catch up with the group, tapping the last PAX on the shoulder, who then stops to begin his 5 bodybuilders, while the former bodybuilding PAX runs to the front of the line and takes over coupon reigns.
- Every one takes a turn running with coupon; complete just under .5 miles
- Coupon Bataan Death March
We then head to the playground and begin Circuit #2 of Strength and Speed:
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- Perform 40 2-count flutters, 30 Steve Irwins and 20 swerkins
- Upon completion, sprint length of the field down and back (120 yards total sprint effort)
- R&R, knocking 10 reps off each in the interest of time
All in, it’s back to Stamina – we grab the ruck plate and Indian Run around track a couple laps and then head back to Shovel Flag. Time called. Huddle up for COT, followed by 100% attendance for some 2nd F Coffeeteria
Bullhorn:
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- Prayers continue for Boone’s and his family; YHC discussed a couple ways F3 as a group can help him out these next few weeks per communication with Boone’s M. Details coming…
- Swaggy P on its way – get ready to HC for some inner AO friendlies
- Upcoming dates
- Yuck Ruck – Aug 17th
- 5-year F3 Nashville birthday convergence – Sept 14th
- 26.2 GoRuck Star Course – Nov 2nd
Excellent job to the 4 PAX – always a pleasure and am appreciative of the opportunity to lead
En Fuego