The coldest morning to date this winter kept most of the PAX in the fartsack. Yet, the sprints warmed up the brave PAX who emerged to win the morning.
40 side straddle hops – In cadence (IC)
20 mountain climbers – IC
15 imperial walkers – IC
Mosey to chin-up bars.
Chin-up Ladder: Beginning on highest bar and moving to lowest, increasing number of chin-ups (1 to 8) on each bar (36 total).
Mosey to home bleachers.
Irkin/Squat Ladder: Increasing number of irkins on odd bleachers. Increasing number of squats on even bleachers. 28 bleachers resulting in 1 to 14 reps on each bleacher.
Mosey to track. (See comment on 17 minutes below)
100m sprint, walk corner, 100m sprint, walk corner, 100m sprint, walk corner, 100m sprint, walk corner.
Irkin/Squat ladder up visitor bleachers (1 to 6). Derkin/Squat ladder back down bleachers (7 to 13). Incorporated two additional rows on the way back down.
Mary: 25 big boy situps (On Your Own – OYO), 25 low flutter kicks (IC), 25 WWII situps (OYO), 20 scissor kicks (IC), 20 big boy situps (On Your Own – OYO), 20 low flutter kicks (IC), 20 WWII situps (OYO), 15 scissor kicks (IC), 3 minutes of plank.
Circle of Trust:
Couterama (in plank position).
Namerama (in plank position).
Pass the credit on to others. It is one of the easiest ways to win with people.
“Reward employees while the sweat’s still on their brow” – H. Ross Perot
Try to catch people doing good.
Phillipians 2:3 (ESV) “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.”
Following the Irkin/Squat Ladder, YHC looked at the time. YHC estimated previous work to take about 30 minutes. Not for this extremely fit group of PAX. 17 minutes flat. This allowed time for additional ladder circuit and extra Mary. Aye!
Great to host Goose again who was downrange from F3 Cary/Apex (Carpex). This is the 4th time he has posted in the last three weeks. #Tclaps.
The sprints were truly a game changer on this cold morning. They warmed the extremities. Also, fairly difficult for YHC to catch breath during the corners.
Apr. 20-21: Colonial200 relay race. http://f3rva.org/2017/11/30/colonial200-pre-blast-1/
QuadP Monthly Challenges: December is plank improvement. Set a baseline max plank time soon.
Q Schedule: Just sign up. We can help you prepare.
Big Data: Check out our growth and how close you are to the Hampton Roads Hall of Fame.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same