Workout Log Sat – 8/3/2018
18 men showed up well rested with normal Sat expectations for a good sweat….and the hint that gloves were recommended!
Quick disclaimer – off for a mosey to our playground.
Circle Up for WarmUp – keep is simple all in cadence x 16 4 count
Michael Phelps
SSH
Quarter Lung L & R
Mnt Climber
Shoulder Taps
Head to the parking lot: Tool was kind enough to load his sleigh with a “present” for each one of us: Full Cinder block weighing 28# and a 1/2 @ 18#.
Return to the playground: Instruction for our Christmas Tree Workout given – as expected there was plenty of chirping but Q was able to get the idea across – A Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge: Start with exercise#1, then repeat #1 and add #2, then repeat #1, #2 and add #3 then repeat 1, 2, 3, and add #4……repeating and adding until you get through that last exercise.
ALL to be completed while carrying, lifting or moving block present.
#1-run approx 100 yards – NOTE because this was to be repeated Q instructed PAX to simply run the entire playground there and back and then start #2. From that point #1 would only be have the playground there and back.
#2- 10 one arm crossover push ups – up and over block (5 ea arm)
#3-15 complex V-ups (with block in hand lift to a left leg V up then Right leg V up then both leg V up
#4 – 10 box jumps (using the benches across the street) or 10 each leg step up
#5 – 10 Block Jacks – Q did a very spastic 1st demo but recovered to ensure everyone got the right idea.
#6 – 10 Over head Squat Press
#7 – 12 Rock Burpees – complete a Burpee then grab your rock to finish of with an overhead jump press
Those that finished early were encouraged to do another round of all, excluding #1 – PAX got a 1 minute active recovery as we broke up into teams of 2.
Line up with partner –
Event #1
Pax 1 Farmer carried blocks out approx. 30 yards while Pax 2 did 3 Burpees then Bear Crawled out to retrieve blocks with a farmer carry back while Pax 1 did 3 burpees and Bear Crawled. Once back each Pax with block over head ran to the opposite end of the playground (approx 100 yards).
Event #2 (Pax 1 became 2 and 2 became 1)
Pax 1 would Kong Block out (Kong is a lowland gorilla movement of reaching out with hands pressing on the ground to move both feet up to a parallel position with hands). Then complete 3 Burpees and Kong Block back. To create separation Pax 2 would 1st do 3 Burpees and follow Kong Blocking out – also returning in the same Kong Block movement. Once both PAX had completed the 1st run now PAX 1 would farmer carry both blocks 5o yards out – while PAX 2 did 3 Burpees then Bear Crawled out to retrieve blocks. PAX 1 drop blocks a the 50 yard mark completed 3 Burpees and Bear Crawled back.
1 minute active recovery while circling up for some upper body and core work
10 seconds rest in between each movement below:
Block Curls x 20 4 count
Bent Over Row x 30 4 count
Over Head Press x 15 4 count
Block Curls x 15 4 count
B-O Row x 25 4 count
Front Raises x 15 4 count
On our 6:
Right arm block balance with legs lifted in flutter kick position x 30 seconds
Left arm block balance with legs lifted in flutter kick position x 30 seconds
Block Press with flutter kick x 20 4 count
LBC with rock x 20 4 count
Recover – time to return our blocks F3 ruck style – 2 lines – blocks overhead Q to call for right to left transition back to over head. – After loading the blocks – Q recognized there was still 2 minutes of FUN time left – mosey with PAX over to the far side of the playground – quick suggestions that we could all carry the burden of someone of something on our shoulders as we gave our all in one last push of physical output – Sprint 100 yards across the field – I can honestly say that although there was some initial grumbling EACH PAX gave this effort 100% finishing strong – although all of us a distant 2nd to Disclaimer – who by the way runs a FREE sprint workout each Sat after our F3 group finishes.
Back to the flag – Count Off
Announcements
Add on – F3 inspires leadership – each PAX encouraged to sign up to Q workouts – Challenged to commit to 1 per month.
Intentions
Prayer of Thanksgiving
Q requested a 1-2-3: F3 breakoff – much appreciated. Thank you for the opportunity to lead this Sat workout!
