Week 4 Iron PAX Challenge
Our times:
49:31 Goldstar
44:20 Burt Macklin FBI
46:23 Elroy
54:05 zebra
Week 4 Iron PAX Challenge
Our times:
49:31 Goldstar
44:20 Burt Macklin FBI
46:23 Elroy
54:05 zebra
Coupon-o-rama
FTH
Q: Stamp
PAX: Brody, Cobra, Elroy, Goldstar, Heater, Pavoratti, Popcorn, Ziggy Stardust, FNG
Warm up stretches: PAX Choice
Each pax chose different stretch
40 air squats
Lap around track
Hold squat until last pax finished lap
Repeat 4 times
Coupon carry sideline to sideline.
Run to sideline
Bernie sander back
Then 25 jumping jacks.
Hold air squat until team done
Coupon carry sideline to sideline
Run to sideline
Bernie sander back
Then 25 Merkins
Which is one round
Repeat three times
Thoughts and positive vibes
FNG: Criss Cross
NOR
Picture
End
Rucking alone in the gloom can be a bit precarious, so it seemed prudent for me to take some protection. So I carry a 700 lumen tactical flashlight. And I’m glad I go. That bright light makes the white strips of the local creatures pop right out!
Date: 8/30/18
Time: 0530
AO: Higgins (a.k.a., Odiferous Park….)
Q-Pax: Wilson
The flag firmly planted, the ruck began with a minor confrontation with a little four legged local in left field. As I was heading into the wind, he (she??) was clearly oblivious of my presence. Having caught my attention, I flicked on the light and he (she??) scurried off into the tree line. Now the ruck can begin.
But just barely as before too long I sense more motion. Another flash of light catching the neon stripes, but this time the critter doesn’t want to move. The tail in position, but with eye balls in my direction, it seemed reasonable to me that if I don’t approach it, it will not approach me. The ruck can continue.
And it does. Parallel bar swings and Tucked Lever get done. Home stretch now.
It must be a family as again I am aware of movement to the side. No harm, no fowl, keep moving. No big deal as I’ve seen three skunks here before. But today there were four.
I have yet to see any in the parking lot, so things should be ok.
Jefferson Curl
Bear Crawl
Crab Walk
Monkey Walk
I’ve been working on these for a couple of weeks now, and I’m seeing some increase in both mobility and endurance.
But that’s probably not for guys like you. You’re not interested in maintaining a physical lifestyle. That’s ok. If you change your mind and want to join me, feel free.
Cloud Park, 5:30 a.m. Tuesday/Thursday.
Even if you don’t, you be careful.
It a jungle out there.
YHC,
Wilson Tog
Date: 8-28-18
Time: 0530
AO: Higgins
QIC: Wilson
Pax: TOG
Sometime small things can make a big difference.
I’ve been rucking with 17 pounds in the pack for a few weeks, so I decided to add a couple of pounds. Exactly two pounds. Only two pounds.
It made a difference. I could feel the difference as I picked the pack up.
So much of life is like that. Little things add up.
Parallel bar swings. Two weeks ago I could do only three. Today I knocked down three sets of three.
Little things. On Tuesdays/Thursdays we don’t do hundreds of anything, just a few. Here’s today’s list.
• Tuck lever
• Club bell mills (3#)
• Turkish Get Up
• Jefferson Curl (20#)
• Cossack squat
And the smallest thing? Really, it’s huge.
Getting out of the Fart Sack and an early start to the day getting better.
Just two pounds at a time.
YHC,
Wilson
8/28/2018
AO: Falcon Hill
Q: Pavarotti
PAX: Goldstar, Stamp, Firedrill, Bear, Zebra, Swobbles, Johnny5, Heater, Captain Planet, Cobra, Burt Macklin FBI, FNG
Stretches
• Feet together toe touch
• Legs spread: Touch left toes, right toes and down to the middle
• Legs spread: On bottoms
o Feet together toe touch
o Legs spread: Touch left toes, right toes and down to the middle
• Butterfly
• Right leg over left, left leg over right
• Calf stretch
• Quad stretch
• Windmills
• Bad Boyz
• Dem Boyz
Mozy to FTH
“Team Thousand Club Workout”
10 total exercises. Each pax must do 77 reps of each exercise. The 13 pax’s must combine for a total of 1,000 reps. Pax done early will pick up the six so the 1,000 rep team goal is accomplished. A hill sprint will be done following completion of each exercise.
1) 1,000 Team Merkins/FTH Sprint
2) 1,000 Team Leg Raises/FTH Sprint
3) 1,000 Team Side Straddle Hops/FTH Sprint
4) 1,000 Team LBC’s/FTH Sprint
5) 1,000 Team Air Squats/FTH Sprint
6) 1,000 Team American Hammers /FTH Sprint
7) 1,000 Team Merkins/FTH Sprint
8) 1,000 Team Bicycles/FTH Sprint
9) 1,000 Team Dips (baseball field bench)/FTH Sprint
10) 1,000 Team Scissor Kicks/FTH Sprint
Mozy to Base
Circle of Trust
Countorama
Nameorama
AO: The Higgins
Q: Elroy
PAX: Goldstar, Tails, FNG, Nader, Wilson, Cobra, Zebra
0530
Disclaimer
You v you
Modify as needed
0535
Stretch
• butt kickers
• High knees
• Inch worms
• Lunge & ham
• Mummy kicks
0545
Partner workout
9 minute Ladder
2*-4*-6*-8*…
Block thrusters
Overhead block Sit-Ups
*2 Block hurdles
2 minute Rest
8 minute Ladder
2*-4*-6*-8*…
V-ups
Plank ups
*Sprint
2 minute rest
7 minute ladder
2*-4*-6*-8*…
Block swings
Goblock squats
*overhead carry
2minute Rest
0600
Stretch
0620
COT
Count a rama
Name a rama
Picture
8-25-18
A.O. – OAKGROVE
Q – Tails
PAX – BEAR, FIREDRILL, ELROY, BURT MACKLIN FBI, NADER, PEPPER, WHO DEY, FNG.
PAX TOTAL – 9
WARM UP STAGE
• SHOULDER ROTATION F/B
• ARM CROSS ASS KICK
• MTN CLIMBERS
• ARM SWINGS
Shoulder block – trot to field
• BC/SPRINT TO GOAL – TURN REPEAT BACK TO BLOCK – PRESSES 10, BLOCK SWINGS 10, BLOCK CURLS 10, THRUSTERS 10, TRICEP CURLS 10, BLOCK SQUATS 10.
• HARAMBE TO GOAL AND BACK TO CENTER.
Shoulder block – trot to flag
• PLANK WITH BLOCK ON BACK (failed at this, poor explanation)
• HURT POTATO
FINISH UP
COOL DOWM STRETCHES
Countarama
NAMEORAMA
COT
PHOTO
The Wisdom from which the Q draws to exercise Virtuous Leadership. This is F3Nation’s Leadership Development Philosophy.
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