http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 ssass http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png ssass2017-09-27 11:07:332017-12-14 13:42:03Timberstone Jr. High
Timberstone Jr. High
Date(s) - 06/06/2018
5:30 am - 6:15 am
Timberstone Jr High
Watch Your 6
PAX: Springs, Hedgehog, Colonel, Ozzie, Mole, Jeter, Kitty, Commodus, Sipe, Ollie, Cousteau, Ticket
It was a beautiful, dry, clear morning. The sun was beginning to rise, and it was about to go down. The PAX had been warned to “Watch their 6” before agreeing to show up and show out. They thought they knew what they were getting into. 12 PAX rolled in for this beatdown, including 3 PAX that rolled in from a morning pre-run, and the rest from their overnight slumber.
Michael Phelps OYO
Arm Circles forward and back OYO
20 Side Straddle Hops
Mosey to the track
When the PAX got to the track YHC explained the workout. It was simple. The PAX would do a set of ALARMs (in cadence) and run 100 meters, then do another set of ALARMs. The reps for each exercise in the ALARM started at 6 for the first set and increased by 6 for each set, until we reached 30. Once at 30, we went one more set, decreasing reps to 24. Between exercises in each ALARM, a PAX member helped us determine how much rest we would get by counting backwards from the number of reps in the set down to 1.
The exercises for each set of ALARMs were as follows:
Arms – Bat Wings, consisting of forward arm circles (2 is 1), backward arm circles (2 is 1), seal claps, and overhead claps
Legs – Squats
Abs – Big Boy Sit Ups
Following the last set of ALARMs, the PAX got in some Guantanamo. We circled up and did 2 rounds. With some time to spare and since the PAX was already circled up, YHC decided to have the PAX do some domino planks. YHC started with a side plank with my right hand in the air. When YHC put my hand down to a normal plank, the person to my right put his hand down, and around the circle we went. When all PAX were in high plank, YHC had the PAX switch to the left side plank and we went around the circle up to side plank and then around again back down to high plank. We went around one more time for both left and right plank.
We moseyed back to the parking lot for COR, NOR, know the “6”, and BOM. The 6 was, Jeter who was EH’d by his brother, Mole. Jeter is a big Red Sox fan. So, as we do in F3, we named him after the Red Sox nemesis of the last 20 years. He told us that he told his brother would have to flip the mattress to get him out working out at 5:30 am. But, now that he has been out, it reminds him of his younger days in competitive sports. He loves the workouts with the guys.
We ended with a BOM with prayers offered for Brita’s family and other PAX and community members facing illness and loss in their lives, Jeter and Gap’s kids’ classmate, Riley, and her battle against cancer, and the troops and first responders that they stay safe.
-This was my second non-ruck Q. It was an honor and a privilege to lead the men this morning.
-Props to Sipe for continuing to badger me to get out and lead some beatdowns. While I had been nursing injuries, I also needed the nudge. This was the first of 3 beatdowns that I am leading over the course of the next month.
-After the beatdown completed, news broke of the loss of F3 Toledo brother’s, Cooter, home in a fire. A link has been posted in several chats to organize collection of clothes and other items of need for Cooter and his family.