19 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late August morning. The weather was a little cooler than recent days and a sign of the fall to come. About 10 pax stayed in for Laces In and 9 #F3BRR faithfull went out for a morning run on Laces out.
The Thang:
Count off by two’s and pair into two squads. Beast unveiled the “block party” for the day. #Blockorama with a twenty-five foot rope each tied to them. One with the block and the rest of the squad to hold onto the rope, otherwise bombjacks would ensue. Run out of WEP up to Springs upper parking lot across from the Gun Shop and doggie boarding. Thankfully no one let go off their ropes.
Drop the blocks.
Warm up with Seal Jacks x 25, Windmills x 20, Mountain Climbers X 20, Moroccan Nightclub x 30. Plyo warm up included side jumps x 15, lunges x 15, wide slow squat x 15.
Kick it into high gear with some High Intensity Interval (HIT) training plyometrics style leg burn felt by all.
Jump Squats 30 sec, rest 15 sec
Lateral Leapfrog 30 sec, rest 15 sec
Double Airborne Heisman 30 sec, rest 15 sec
Twist Combo 60 seconds
Pick the blocks and ropes back up time for Four Corners. Four stations two teams slit and go opposite directions. 20 reps at each station.
Station 1 – Jump Knee Tuck
Station 2 – Wide Arm Merkin
Station 3 – Jump Lunge
Station 4 – Carolina Dry Dock
Quick breather while an African proverb is shared: “If you want to go fast, go alone. If you want to go far, go together.”
Enough chatter, time for some wall work.
Wall sits 30 sec x 4. Last round with a block pass up and down the line.
Wall plank to inverted push up x 2.
A little life lesson about us all having a “block” in our lives at times, work, relationships, life can weigh us down. As fellow brothers, F3 is a place where we lock our shields together an help each other, encourage, pray for one another. Today’s cinder block represents those things in our lives, the rope tied to the block is a reminder of the lifeline that we all have with one another.
Run back to WEP in our squads.
Aborama while Laces Out “tapers”
Plank
LBCs
Hello Dolly
Low Slow Flutter
Strong showing by the Pax this morning. The legs got an extra push this morning which is always a favorite of Beast. Remember that we are here to lock shields with one another, bear one another’s burdens, and encourage.