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Speed even with the presence of a police officer

All Highlands Backblasts

October 4th, 2019 By Poutine

8 PAX including FNG Will Pfeiffer showed up this morning for Speed & Agility which included a good dose of resistance bands, thru agility ladder, cone drills, etc.  Even with the presence of police officer Pfeiffer, the PAX kept the pedal to the metal during the drills which at time resembled combines from NFL, NHL, NBA, and MLB.  On second thoughts, scratch off MLB since there are no speed and agility drills at MLB training camp, unless spitting tobacco and sunflower seeds count.  There were no chewing tobacco or sunflower seeds but plenty props/toys and sweat from the PAX.  YHC ran the drills without the use of a whistle, which most likely prevented some complaints from neighbors and chatter on Next Door.  Full disclaimer was given and we moseyed to the back of HCE for warmarama.

WARMARAMA

  1. Mummy IC X 20
  2. Skiers IC x 15
  3. Heisman IC x 12
  4. Low Squat Jack IC x 10   A crowd favorite I must add
  5. Weed picker IC x10

THE THANG

CIRCUIT 1

The 6 drills below were performed thru the agility ladder using resistance band placed slightly above the knees.  YHC instructed the PAX to ensure the band was strategically placed square above the knees and not “rolled up” above the knees because that will be uncomfortable.  Warwick and FNG Will didn’t follow directionl and suffered the consequence of the discomfort of a “not well placed”resistance bands.  Oh well, suck it up butter cup!

  1. High knees x2
  2. Lateral high knees x2
  3. In & out x2
  4. Lateral in & out x2
  5. Icky shuffle x2
  6. One foot hop x2 (yes that is one time with left foot and the second time with right foot for the slow learners)

CIRCUIT 2

The next drills consisted of cones and long resistance bands where partner provided resistance with the band as other partner ran thru the cones.  The first 4 excercises below were performed without the resistance bands while exercise 5 thru 7 were partner resistance bands exercises.

  1. Zigzag sprints:  PAX ran and touched the cones placed 5 meters apart in diagonal – zigzag pattern. X2  (had to throw in some Canadian stuff thru metric system here)
  2.  5-10-5 – aka shuttle run:  PAX start in front of cone placed in between 2 cones located 10 meters apart.  PAX 1 runs to cone to the left for 5 meters, touch the cone, then run to cone at complete opposite for 10 meters, then run back to cone In the middle for 5 meters.  X2
  3. + Sign:  PAX starts in the middle of 4 cones that form a + sign.  Sprint to the 1st cone, touch, and run backward to middle, touch middle cone and sprint to the next cone, backward run back to middle etc. until all 4 cones are touched.  X2
  4. X- Drill:  PAX runs diagonally across the 4 cones and touch the first cone, then side shuffle to the 2nd cone, then sprint diagonally across once again then side shuffle back to starting position.  X2
  5. Zigzag Cone Alley:  This partner drill required partner 1 to pull partner 2 around the cones located 5 meters apart in Zigzag fashion while partner 2 provided resistance with longer resistance band.  Partners then rotate where partner 2 is pulling while partner 1 provides the resistance.  X2  The second time around got really interesting depending on how much resistance each partner provided during the first round.  @disaster was not shy about applying a lot of resistance.  But the same can’t be said about @warwich with the “one hand” resistance where we could clearly see a large sag in the resistance band.  Come on man!
  6. 1-2-3 and back:  Partner 2 provides resistance while Partner 1 runs diagonally to the left cone and touches the cone then side shuffle to the cone in the middle and touches the cone. Then runs backward to the starting cone then runs diagonally to the cone on the right side, touches the cone, then side shuffle to the left toward the cone in the middle, touches the cone and runs backward to starting cone.  Partners then switch and we repeat X2.  Again @warwick, not sure what to say on the resistance effort!
  7. Suicide: (BTW need to find another name for those)  Starting at the first basketball post,  Partner 1 pulls partner 2 to the 2nd basketball post.  From there, partner 2 pulls partner 1 back to 1st basketball post. We recover for 10 counts then partner 1 pulls partner 2 to 3rd basketball post followed by partner 2 pulling partner 1 back to basketball post #1.  Due to time limit, we were not able to do again to basketball post #4.  PAX were really disappointed – NOT.

MARRY

  1. Forward fold with left leg over right leg while reaching for the toes keeping back straight.  Hold and get lower with every exhale.  Then do with right leg over left.
  2. Extend left leg forward while keeping right leg slightly bent.  Reach over and grab the toes while keeping back straight.  Pull toes toward body and get lower with every exchange.  The repeat with opposite leg.
  3. One leg standing quad by grabbing foot and pulling toward butt.  Some PAX used partner for balance.  So butt and partner used in the same sentence might create some chatter @murdock

COT/BOM

MOLESKIN

  1. YHC is excited to see really good turnout for Speed & Agility.  Keep them coming guys! The Speed beatdown ain’t your father’s speed beatdown.
  2. I don’t know about you guys, but YHC had so much fun this morning. The mumblechatter was awesome and so was the effort despite @warwick really taking it easy on Office Pfeiffer who got his F3 name this morning.  YHC believes warwick was trying to earn brownie point for a “Get out of Jail Free” card.  As the Monday Night Football crew says it best, Come on Man!
  3. Welcome FNG Will Pfeiffer who posted again today following nasty beatdown from yesterday.  FNG Will is now know at F3 as Body Cam.  More importantly, than you Body Cam for your service as a police officer.  I am sure it is not easy being a police officer, but I also imagine that it is especially harder these days with all the negative press.  For whatever it is worth, a lot of us appreciate what you do and are thankful for it!
  4. Great job by the Dominion Grove fab 4 of Juice, Retread, The Sting, and Warwick for continuing their outstanding recruiting effort with recent addition of War Eagle and now Body Cam.  Rumor has that those guys will be buying small bus to Clown Car or Clown Bus to the beatdowns.
  5. Thanks again for @dutch boy for stepping up to organize the Highland’s team for the AO vs. AO “friendly” competition on November 2nd.  Highlands was the first AO in MECA, so let’s go to the November 2nd event and show the rest of the AOs why Highlands remain the “King” AO.  Don’t forget to thank @Grandmaster for his initiative and work for this event.
  6. The Gremlin is also coming in January so looking forward to that.  Thank you to @othello for stepping up and organize once again. This is great opportunity to meet other F3ers and more importantly honor our PAX Gremlin who passed away following F3 beatdown.
  7. Finally, do yourself a favor and sign up to Q at least once in October.  As most of you know, it is a fantastic feeling and reward to lead this wonderful group of men. And by the way, that is how we pay it back for working out for free!

I sincerely enjoyed it today, and as always, it was an honor to be your Q today!

Have a great weekend!

Poutine