September 11th, 2019 By Ambassador

Eleven (11) surprisingly energetic PAX gathered in the gloom by the Clubhouse to connect and push themselves this morning. This is how it went:

Opening disclaimer mumbled and a quick dedication of the workout to First Responders. Mosey to the second tier in parking lot for Warmarama:

• 20 SSHs
• 15 Cotton Pickers (with added twist to “put it in the bag”)
• 15 Hillbillies
• 15 Storm Troopers (stressed elbow to knee)

Mosey to lower lot for First Responder Thang:

Broke into two (2) man teams and Q linked the exercises to Firefighters’ Reality: 

•  Fireman can be loaded down with up to 85 lbs of equipment;
• They often carry uneven loads;
• They spend more time on one leg than two;
• They push through cardio stress at high levels;
• Their core workouts focus on strength and balance.

Each Team was given two (2) large TIDE jugs full of water and assigned a “body” (large heavy plastic crate with 70 lbs of gravel in them) with an attached marine rope as a handle.

SET ONE: Each Team worked to accumulate 100 curls, 100 vertical presses, 100 angel wings, and 100 kettlebell swings. While partner one attacked this list, partner two dragged the body up the parking lot hill, around the flashing cones, and back to swap and pick up count until finished. The F3 spirit was strong as the Teams clearly pushed themselves and each other for the full 14 minutes.

SET TWO: The first Team member carried the jugs while running across the parking lot and down the beast (hill in front of clubhouse) then returning up the hill – backwards – to deliver the jugs to their teammates. The other Team member completed a set of Merkins and two sets of back-specific stretching exercises including the Fireman’s Plank. Group repeated this for a second run.

Slow Mosey to center spot for light Mary primarily consisting of stretches focussed on muscle groups tested in the workout. Reflections on 9-11 and the fragility of our timing on this planet.

COT – prayers for Dodger’s Mother who was going into surgery this morning, and continued prayers for those impacted by the hurricane and for all First Responders.

 

 

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