Jumping Jack Webbs

The threat of rain proved empty as 17 PAX enjoyed a relatively dry morning… aside from the leakage.

5:30 – Disclaimer issued

Warm Up

Good Mornings x 15 IC

A couple Burpees for a pair of fashionably late PAX

Smurf Jacks x 15 IC (always remember Papa)

Squats x 10 IC

Tornados x 10 IC

Neck Rolls

Mosey around a tree and back to flag

The Thang

PAX spread out facing YHC for a little “Do What I Do” – I didn’t have a great name for this but it’s a throwback to the old football/basketball drills where the leader (in this case) chops feet, moves laterally, forward, backward and mixes in some up/downs and merkins.  No real rules, just move… A fun way to get the blood flowing followed by a jailbreak to the wall.

Jack Webbs with Flutter Kicks (4ct x 10) IC and LBCs x40 IC – Good Ab burn

**NEW EXERCISE** Chief Running Bear – Around the Gym  – In an effort to provide something new, this blends the Indian Run and Bear Crawl – PAX Bear crawl in line with man at the 6 running to the front. It sparked a little MC.  Pretty sure Patch banned it from future use.

Another Round of Do What I Do – Can’t call it “Do what I say” due to Q Facing PAX.. For instance if Q says forward and PAX go forward you collide.  Intelligent PAX quickly adjusted. YHC took a bit longer.

4×8 Merkin Variation Toes on Curb, Left hand on Curb, Both Hands on Curb, Right Hand on Curb x 8 Each IC

Jack Webbs Plie (Plee-ay) Squats x 10 IC / Side Straddle Hops (4ct x 40) IC **440 single SSHs if math is correct**

1/4 Lap jog

Mary PAX led a Mary sequence and plank to close

CoT / BoM

Prayer Requests

The McInerney Family –  Friends of Patch needing prayer

Patch and family traveling to Tennessee with Babe Ruth to bring home another banner.  Safe travels and Good Luck!

Dr. Randy Parker

Grammar’s daughter and family as they work around schedule changes for Emerson’s surgery.

Announcements

1st F Opportunities – Sasquatch –  Saturday6:00am – Town Commons – Need Gatorade Donations!! – All good on everything else

Pied Piper has the Q at Ruck Ready tomorrow.  Get the Ruck out there

2nd F Opportunities at Uptown Brewery Friday 7/27 7:00-9:00pm – What better way to prepare for a CSAUP than craft brews and food trucks

PAX Lunch 7/24 – Shogun @ Noon

3rd F Opportunities Every Monday – 5:15am at BLP just prior to Breakdown start your week with Pray First –

Integrated Faith Series Tuesdays at 7:00 at Casa de Hot Pursuit

Big Welcome to FNG Dory!!

Moleskin

Full disclosure, Q’ing isn’t really my thing but you can’t get better at something by not doing it… I am greatful to Patch for the opportunity to step up and lead as well as the great group of PAX who came along for the ride. Also very thankful that the storm that woke me up around 3am had skipped town by the time we got to BLP.

YHC has been inspired recently by a Mens conference, workout and book by former Navy SEAL Chad Williams.  So much of his testimony spoke to me and has moved me to improve in several areas of life. F3ENC was very well represented at the conference and workout and I know several dudes have used pieces of Chad’s workout in the gloom. The SEAL workout began with a copious amount of Side Straddle Hops which redefined the exercise for me.  It was tough. So often SSH are a mundane addition to a warm up so the attempt was to give them a day in the sun.  It reminds me of a quote from Reggie Jackson describing Nolan Ryan; to paraphrase, “Every hitter likes fastballs like every kid likes ice cream, but ice cream isn’t that great when someone’s shoving it down your throat by the gallon”  Hopefully you guys appreciated it in some way. Calling the cadence was also tough and tiring as Ma Bell accurately mentioned. A good lesson learned there.  In the book Seal of God Chad mentioned the area where they did the bulk of the PT was called the Grinder. I wanted to spend the whole workout in one quadrant of the park to create (at least in my mind) a small version of that.  Listening to Chad, reading his book and doing his workout have reinforced a RESPECT for what the SEALs and all members of our Armed Forces do.  I know several PAX have served let me say a big THANK YOU for doing so. Freedom isn’t free and we can sleep peacefully at night because others don’t.  Prayers for strength and safety for those defending what we love.

Shout out F3 Nation,

T-Bird Out.