- QIC: Bolt
- When: 11/5/16
- Pax: Alamo, Bolt, Mainframe, Royale, Wild Thing, DaVinci, LilE, Olaf, FNG Jeremy - Regulator, Wopper, WitchHunt
- Posted In: The Deep
YHC apologizes to the 11 PAX at the Deep for the delayed backblast, but thanks them another opportunity to lead at a Lake Wylie AO.
The PAX started arriving early on a brisk (never say cold) morning to get in a little F2 warmup jogging around the parking lot while YHC set out cones for pain stations. The time arrived and we gathered it up.
FNG Jeremy was present and the full disclaimer was covered by a couple PAX. A little instruction on basic workout procedures and counting was given. Some gloves were dispersed to a few who needed them. The Q wondered aloud if maybe the workout should stick to the parking lot, but knowing full well he wanted to get down, dirty and wet on the soccer field. No strong arguments were made for staying dry.
The theme of “5 Alive” started with giving the PAX a taste of the Ruck thang by dispersing ruck packs (thanks Royale and WitchHunt) and each PAX would wear a ruck pack for 5 minutes, then hand it over to the next guy. Having a ruck pack was going to suck at certain points during the workout.
Stretching exercises commenced with toe touches, back stretches, 15 SSH, 15 Moroccan Night Club, 15 Windmills…and another 1 or 2 YHC can’t recall. The PAX then helped carry sandbags to the soccer field where:
5 Cones
5 cones were set up along the sidelines in a rectangle and one in the middle. Each cone had 3 listed exercises. Short side of the rectangle to run backwards, long side to sprint across the field.
- Cone 1: Legs: Squat Jumps – 15, Balance Dips – 10 each leg, Wide Squats – 15
- Cone 2: Back: Superman – 20 second hold, Lean Backs – 10-15, Plank Opposite Appendage Hold – 20 seconds
- Cone 3: Core: Flutter Kicks – 15, LBC’s holding 10 or 20# – 15, Side crunches – 15 each side
- Cone 4: Arms: Standing Sandbag Raise w/ 30,40 or 50# – 20, Curls w/ Sandbags – 20, Merkins – 20
- Cone 5 in middle: Panther Pound Burpees – Q led; PPB – toe tap (as in football drill) until Q yells down, into merkin, roll right or left, jump up, back into toe tap to repeat
First lap through was led by Q starting with Panther Pound Burpees to get the blood flowing. We broke into smaller groups for the second lap and a half or so. PAX was brought back to the middle for more PPB’s.
Hillwork
From the soccer fields, we headed to “the hill”…I think this hill needs a name. 5 cones set up at top, broke into 5 small groups, each had a cone. Lunges up the hill, 10 merkins at top, walk down, 10 LBC’s at the bottom. Continue until :05 before end, and headed back. PAX helped carry everything back.
Hopefully with this workout, the PAX got the full effect of the damp and dirty fields, hitting the ground and rolling around. Remember, there were 3 PAX at all times wearing a ruck pack! Panther Pound Burpees become a lot more difficult with a ruck pack!
With an FNG present, we had a good talk about what F3 is all about. I think it’s important that FNG’s hear from the PAX as a group and learn what we do and why we do it.
Margin is the theme of the month. Maximize the use of your free time with special attention to your family.
Lake Wylie has a great base group of PAX and will continue to grow. Find those FNG’s!
Announcements – Sign up for Christmas party and Joe Davis Run.
Prayers for Olaf and his wife during her pregnancy. Prayers for sick family members. Prayers for our country leading into the election.
A good group hit Dunkin Donuts after for some F2.
Thanks again for the invitation to lead! Bolt