The Triple Threat

The Triple Threat: the best way to start out any weekend much less Father’s Day Weekend.

3 for the hour long EC Ruck: Abu, Cousin It, Vanilla

6 for Broga: Abu, Cable, Cousin IT, Glow Worm, Spinal Tap, Vanilla

8 for the THANG.

The Thang

I wanted to begin the workout with some bodyweight exercises in order to warm up for the KB workout. We moseyed to the pull up bars. We performed 2- 5 minute sessions which consisted of 3 workouts, AMRAP.

Session 1: Pull Ups x 5, Jump Squats x 10, Peter Parkers x 10

Session 2: Merkins x 10, Lunges x 10, Flutter Kicks x 20

Mosey back to the circle for the KB beatdown.

I started out with 4 pairs of super sets thinking it would take the remainder of the hour to perform those workouts. I did not know the men I was working out with were elite machines. YHC was struggling to keep up but managed. I had to come up with a few workouts on the fly to keep these men happy.

Superset 1: KB Strict Press: 5 reps per arm x 5, KB Rows: 5 reps per arm x 5

Superset 2: Sumo Squat 10 reps x 5, Goblet Squats: 10 reps x 5

Superset 3: KB Extension Situp: 10 reps x 3, Overhead situp 10 reps x 3

Superset 4: KB Clean: 5 reps per arm x 5, KB Thrusters 10 reps x 5

Superset 5: KB Swing 10 reps x 5, KB Curls: 10 reps x 5

Since we had some extra time I asked Abu to lead us doing an exercise that I wanted to learn: The Turkish Getup. We “attempted”, and I use that word lightly, 2 of them.

We finished out with Mary.

Prayers:

Praise for Abu not losing his finger off. Always skip cutting your nails when you get out of the shower, it just may keep you from cutting your finger off.

Cable’s wife who is recovering from surgery, Cable who is having to pick up the slack on all family related jobs.

Spinal Tap’s M who is in NY taking care of her mother. Also, his mother who is suffering from a spinal injury.

Vanilla’s co-worker’s husband. Underwent a lung transplant over a week ago and have not been able to get him out of the induced coma. Vanilla’s M’s uncle who is in need of a liver transplant, large intestine transplant, and pancreas transplant. He is too weak to perform surgery.

Abu’s friend Charles who is mourning the death of his father.

Announcements:

Sign up for Sasquatch!!

If you are unable to sign up for the workout, we are in desperate need of support personnel as well.

June 28th: Wood Ducks Game bringing 2.0.

Moleskin

It was an honor to lead the Boyd Lee Beatdown. I really appreciate the PAX and their patience with me. I am far from being an expert when it comes to KB workouts. I wanted to put something together that would be a good beatdown but not so complex that we weren’t able to perform the exercises correctly. Luckily, Abu is a Jedi Master when it comes to these workouts and was able to demonstrate proper form on all of the exercises. I really appreciate him giving me the opportunity to get out of my comfort zone to lead a the KB workout and helping me along the way. Lifting each other up, is what F3 is all about and Abu is always one of those HIM that steps up when needed.

On a side note. I want to encourage more people to come out for EC, specifically rucking. No, this is not to recruit more PAX to come to Ruck Ready(every Tuesday at 5:15, EC at 4:40). This is to fill you in on something much more interesting. It is the 2nd F. The EC ruck allows you the time to really get to know your fellow PAX. Abu, Cousin IT, and I rucked for an hour before Broga. We got to talk about a lot of things going on in all of our lives. Strong bonds are built during these times. There just isn’t enough time to have these types of conversations during a regular workout. Doing EC is one of my favorite things to because of this. I enjoy being able to connect on a deeper level. Try it out. Put a few bricks in your Jan Sport and get out there. It’s just walking. OK, I am done with my rant.

-Vanilla