It’s not that cold, and it’s only a drizzle….

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

“Be on the alert; stand firm in the faith; act like men; be strong; let all that you do be done in love.”



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