On a cool Saturday morning (what a relief to take a break from the temperatures in the mid-90s), co Q’s Watson and Amtrak welcomed 12 men to a high tempo workout at the Crick. Borrowing a few pages from a Navy Seal workout, the men went through a high tempo workout … where they were encouraged to “be quick … but don’t hurry”. Watson and Amtrak stressed the importance of good form on each exercise.
(1) Warm-up:
- Side Straddle Hop – 25x
- Good mornings – 10x
- Sumo Squats – 10x
- Sir Fozio Arm Circles 10x forward, 10x backward
- Imperial Walkers – 15 x
(2) The PAX sprinted down the field at 1/2 speed. Perform side straddle hops until the last man reached the end line. Next, run back down the field, at 3/4 speed.
(3) Core Exercises:
- High knees -10x
- Jump lunges 10x
- Mountain climbers 10x
- Plank – bring knee to opposite elbow 10x
- Superman
- Sit-ups – bring feet up to meet hands 10x
- Air Squats 10x
- Burpees 10x (Thank you Amtrak for showing the proper technique)
- Frog Jumps -10
- Opposite mountain climbers – (right knee to outside left elbow) 10x
(4) Karaoke down the field. Run back down the field backwards.
(5) Report the Core Exercises
(6) Shuffle down the field. Run back at full speed.
(7) Recover on the run … to the rock pile.
(8) With a partner, team up to perform 100 curls, 100 bent over rows, and 100 overhead presses. As one guy is working with his rock, his partner is running up the parking lot to the wall and back. Switch places and continue the count.
(9) When complete, plank it out …. regular, right hand up, left hand up.
Turn over the workout to Amtrak.
Exchange larger rock for smaller rock that can be held (safely) in one hand. Note that several of the PAX did not understand this instruction.
- Balls to the Wall for 15 count
- Turkish Half-Get Up x 10 (with rock supported overhead with one hand. The PAX who could not follow instructions did not enjoy this exercise).
- Balls to the Wall x 5 count per PAX member
- Turkish Half Get Up x 10.
- Kanye and Gopher displayed the unapproved Smeared Balls to the Wall; this version of the exercise will not be repeated by the rest of the PAX
Partner up
- Merkins and Run: one man runs a lap around the parking lot, another knockout the Merkins until the combined total is 150
- Plank Row: assume a Plank position but with the rock in one hand, while supporting with one hand, row the other arm with the rock up to beyond the back muscle. Repeat on the other side. 10 count
- Carolina Dry Dock and Run: partners split running and docking’ until 100 total is reached
- Plank rows again, 10 each arm
- Squats and Run: one man runs, the other lowers and raises until 150 total is reached
Closing Mary:
- American Rock Hammers – 5 count per PAX member, counter clockwise
Name-o-rama: welcome to F3 G.A.M. visiting from Charlotte. G.A.M. stands for Grown Ass Man – this name is very fitting
Announcements:
- Extended Ruck #2 will be at the Crick on Aug 22
- Shirts are available to order through F3 Mudgear site.
- FIA: ladies have a running session on Tuesdays at Crabtree
