8 #HIMs arrived including 2.0 Nutmeg on a slightly humid, no wind day to partake in a lower body, upper body push.

YHC and Royale arrived early for setup and F2 extra credit jog with a good discussion about the benefits that F3 has had on both of us.

No FNG’s but good practice disclaimer for Bolt.

Mosey a little around the school to loosen up. Some high knees and butt kickers. Used the straightaway next to the practice field for some sprinting, backward run and lunges.

Dynamic stretching with:

SSH x 15 IC

Imperial Walkers x 15 IC

Windmills x 15 IC

LBC’s x 15 IC

Hit the field for “Indian line” exercises, lower body.

7 sand bags (10# to 50#…or so YHC thought) were aligned about 4 feet apart in front of one of the soccer goals. PAX picked up a bag held close to the body (really? for lower body?). Each exercise was performed with 5 reps (in quick single cadence), drop your bag, move quickly to the right, pick up the next bag of ascending weight, then 5 more reps. Last guy in line finishing the heaviest bag ran back to the first bag for the next 5.  After each PAX went through all the bags, sprint across the field to the other goal. Jog back and fall back in line and pick up a bag for the next exercise.

Exercises performed:

Squats

Calf raises regular

LBC’s

Wide leg “mini” squats (monkey humper style)

Calf raises alternating toes in/toes out.

Time moved quickly and some planned ab work had to be cancelled.

Before passing on to Royale, YHC addressed “communication” as it applies to the PAX. Specifically addressed was to communicate with your fellow PAX at workouts and after. This is especially important in a new area. Be sure to introduce yourself to the FNG’s and recently new PAX. Go out of your way to talk to others during a workout. Support posts on Twitter with a like or reply of positive reinforcement. Drop a message to someone you haven’t seen. The quicker someone feels comfortable and encouraged within F3, the more they will post.

Also briefly discussed was to communicate during a workout especially during times of heat and humidity. Don’t be afraid to say you aren’t feeling well. PAX should keep an eye on each other and not be afraid of asking “how are you doing?” if someone doesn’t look well.

Royale took his turn to lead.  Mosey from the soccer field to the back of the school, and we took it off-roading to the hill at the back of the school.  We all grabbed a rock of varying sizes for our next pain group.

20x rock curls – run down the hill – 10 CDDs – run back up – rinse & repeat 3x

20x rock over head presses – run down the hill – 10x Merkins – run back up – R & R 3x

20x rock tricep curls – run – 10 Burpees – up the hill – R & R 3x

Royale took a break between round 2 & 3 and added to Bolt’s message around communication.  He asked each member of the PAX to share something they are happy for.  Too much negativity being shared in this world.  

Mosey back and PAX assistance carrying back cones and sand bags. Bolt realized the 50# sandbag was not used and still in his car after the workout. Psyche! (Next time) Special shout out to 2.0 Nutmeg for a great effort!

Prayers for family members, our country and the world during these difficult times.

We each went around for a prayer from each PAX in COT.  

Alamo, Crab Cakes, Bolt and Royale for Dunkin Donuts with good ruck discussions.

Announcements

9:00 am F3 Dads at Patriot, July Dads in Rock Hill

7/22 – Friday at Slow Burn – Chik-Fil-A on 160 – Convergence run for Spud, 5k and/or AO workout, park at Empire

7/23 – Saturday 12:00-4:00 pm – Picnic party at Spitz House. See newsletter for details.

YHC thanks Royale for the Q support and great discussions on the positive impact F3 has had on each of us and we tried to make sure positive items were brought up during and after the workout.