Date: 09/07/2019
Time: 0700
AO: DeHavilland
Pax: Nader, Faucet, Crockett, Carmen SanDiego
Q: Wilson
Yeah, it’s getting cooler. The days are getting shorter. It’s still dark even at 7:00. It’s hard to get up on a Saturday. Ya-da, ya-da, ya-da…… Wha, wha, wha…
Take a look at the photo. See the guy in the sling?? That’s Crockett. He has a possible separated shoulder. I mentioned earlier in the week to another Pax one of my mantras: “Don’t let what you can’t do keep you from doing what you can.”
So right off the bat, Crockett shows up for a workout, just because he can! And in executing the exercises (execute: that’s an appropriate word – he killed it!) he followed the F3 mantra: Modify as needed.
And what is going wrong with the younger generation? Back in my day, there was this thing called sibling rivalry. I hear rumors that Crockett has brothers.
Warm up
- SSH
- Cotton Pickers
- Waist Bends
The Thang:
Round 1
5 workstations, 10 reps. Between stations Move 50 yards via Bear Crawl, Crab Walk, Side Straddles, Carioca, Foreward/Backward sprints
The workstations:
- 50# dumb bells to anchor feet for kneeling leg curls
- 25# db skull crusher
- 25# medicine ball American Hammer
- 25# db swing
- 25# medicine ball overhead sit up
Slowly/Mosey around the track
PopEye 10 Count, 5 reps
Round 2
- 50# dumb bell shoulder shrugs
- 25# db concentration curls
- 25# medicine ball…. (senior moment….)
- 25# db – something different from the first round…
- 25# medicine ball off set merkin
Round 3
Repeat round 1
Cool down stretch
Count-o-rama
Name-o-rama
COT
“Be on the alert; stand firm in the faith; act like men; be strong; let all that you do be done in love.”
YHC,
Wilson
F3 Dayton 