Archives: Tugboat Tow Rope

  • When: 20180124
  • QIC: SubMac
  • The PAX: Space Monkey, Deflator, Dreamliner, SubMac
  • 4 regulars posted for the 2nd beatdown of the week.  They were in for a surprise with the “Success Noodle” YHC brought.  Deflator hates Success Donuts.

    Warmarama – lap around parking lot, SSH x 30, Curls x 20/arm, Good Mornings x 15, Abe Vigodas x 15, IW x 20, Hillbillies x 20

    The Thang – After wrestling the large 40 foot 4 inch diameter tugboat rope out of YHCs truck the PAX took another lap around parking lot carrying the rope on shoulders.  Next exercise was Plank Pull with the rope.  PAX in plank position straddling the rope, balance on one hand and pull rope toward you switching hands every few pulls until you reach end of rope.  The PAX performed the first set in unison lined up in plank.  That was too easy with 4 PAX so next exercise was individual Plank Pulls with other PAX performing curls until their turn.  Everyone cycled through twice.  Next exercise had PAX running while dragging the rope out to 2nd light pole and back.  The rest of the PAX performed 20 WWIIs and 40 LBCs repeato until their turn.  Each PAX pulled rope twice.  Last exercise was Squats into Overhead Press with PAX lined up using the rope.  Lastly, we wrestled the rope back into truck and circled up at flags for 20 more curls per arm.

    COT –  “Iron sharpens iron, so one man sharpens another.”  Proverbs 27:17.  I know this is a common verse throughout F3 but it is good to remember exactly what that means.  Just your presence pushes other PAX to post more often and to push themselves harder during the workout.  Just showing up is the most basic way we “sharpen” one another.  Another is through the COT when we challenge each other to be better men throughout the day and week.  The list goes on but let’s all strive to post as often as possible.

    F3 Hampton Roads