Pantheon Sprints and Sits for 6

  • QIC: Bolt
  • When: 04/12/17
  • Pax: Fishsticks, FalconCrest, Freud, OnTheRocks, StraightUp, Bolt
  • Posted In: Alcatraz, Pantheon

A quick Q sub request from Fishsticks fit nicely on the day later leaving for PA. A little planning and knew there would be a sandbag, sprints and crawling. As I begin to write, highly recommend doing bb’s quickly after a workout especially if you have bad recall and heading toward an Easter vacation.

6 arrived on a nice morning and some new faces for me. Verified a nice distance between the soccer goals and got started. No FNG’s, but a cliffnote version of disclaimer esp modify as needed. And it was, unfortunately, needed soon in.

There would be 4 sections: mosey/warmup, sprints, crawling and laps w/ stations.

Mosey one lap w/ high knees, toy soldiers, shuffle then warmup:  SSH, WM, Merkins, and a couple others to get the group in sync.

Sprints from one end of school to the other each ended with people chairs for about 60 sec’s, 10x secs each PAX. Some overhead and seal jack claps. Sprints x4. Got the heart rate going. Unfortunately, Freud pulled up with a hammy injury. A valiant attempt to keep going was made and he stayed involved in the group as much as possible moving forward. We threw in calf raises here, 20x reg, toes in, toes out.

To field for bear crawls from one soccer goal to the other (about 25 yards), followed by 10 merkins. Lunge walk back followed by 10 squat jumps. Back to bear crawl/merkins countdown 9, lunges squat jumps countdown 9, and continue to planned 1. Near 5, Q audibled and we ended at 5.This worked the arms and legs pretty good.

A little abwork included protractor, flutters, LBC’s before heading to the inner parking lot loop lap with 3 stops.  55# sandbag was carried by the team taking turns. 2-3 laps w/ each lap having 3 stations repeating same exercise, until the finish. (Trying to avoid listing the exercises on each lap as I can’t recall!)

Great job PAX and a real nice push.

Good discussions in COT. Positive thoughts for everyone. F3 is open to all men. Have faith in your Q’s, have faith in your PAX, have faith in all the positive aspects of F3. Open up and reach out as you need to.

*** At the time of Pantheon, YHC was planning a visit to F3 Lehigh Valley Fleetwood launch. Have since been there, it was a great time and meeting the guys. It is a new area but a very enthusiastic group. Had more FNG 6 than PAX 5 at the workout. Nice F2 after with a breakfast fundraiser at a local church. Fleetwood seems like a tight community and I think the PAX will grow there quickly. They were amazed when I told them about FM area having 3-4 workouts/day to choose from. We should always be thankful for the strong and organized area we have.

Interesting story with a happy ending. Had an FNG start walking away during the workout. UptownGirl tracked him down and encouraged him back. Was told the FNG thought he was in shape, but became discouraged by not being able to do the workout. Remember, it’s about being out there, trying to improve yourself, being with the PAX. It’s about your F3 brothers supporting you (and you are a brother the moment you set foot at your first workout). It’s about never leaving anyone behind.  While a good workout, I hope the new PAX and FNG saw the support structure in place and grow from it! Never leave a man behind.

Annc’s

4/22 Lake Wylie Convergence – Everyone should be there! All 3 F’s and a great time!

Prayers for family and friends heading into the holiday. Enjoy your extra time with family. Prayers for Freud with the hammy.

Aye! Bolt

 

 

 

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