FNG: 1 – Given the name Swamp Fox
COP: Through the Tunnel, Imperial Walker, Side Straddle Hops
The Thang: PAX grabbed a block and returned to the circle. Before starting the main workout, we lined up at the yield sign. The PAX Jail Broke to the Dog Park sign, roughly 10-15 meters away. Lined back up at the Dog Park sign and lunge walked back. Ran over again doing high knees, then Jail Broke back to the blocks. The PAX then performed the following exercises:
Squat w/Block on Q x10
Calf Raises w/ feet pointed out on Q x10
Calf Raises w/ feet pointed straight on Q x10
Lunges w/Block in Cadence x10
After the first round, the PAX made a lap around the gravel parking lot before returning to PAX. The PAX made it clear they didn’t come to Bedrock to run this morning, so YHC has something else in store between the next rounds. After the PAX completed round two, they performed the following:
Curls for the Girls on Q x55
Overhead Triceps Extensions x25
PAX then completed the third round, followed by:
Curls for the Girls on Q x30
Overhead Triceps Extensions x20
After the Triceps Extensions, the PAX moseyed over to the baseballs at the front of the park. The following was performed:
Triceps Dips on the wall or bench on Q x25
Step ups on your own x25
Wall Sits for roughly 2 mins
The PAX moseyed back to their blocks, with a Jail Break or two performed along the way. Once at the blocks, Curls for the Girls x30 were on Q before stowing blocks.
Mary: LBCs and Flutter Kicks
Namearama: Manana, Waldo, Placebo, Wreck-it Ralph, Fish-n-chips, Easy In, Mayhem, FNG
Pledge & COT: Complete
Devo: YHC told a story about being at work last week when an email received stated an Active Shooter was in a near by building and to take cover. The whole ordeal only last five minutes and turned out to be a lot less danger than the email originally stated. YHC stated that the F3 workouts can help build up your level of fitness and possibly be an asset to you in an actual life and death situation. Programs like F3’s Sheepdog may possibly help you survive in such situations.
FNG: Brandon Blankenship spoke in front of the group to share a little about himself. He was in IT prior to COVID, but has been a stay at home Dad ever since. He originally grew up in Florence, but moved here from Virginia Beach. After a few names were thrown out, the PAX decided to name him Swamp Fox.
Brandon Blankenship (Swamp Fox)
No Social Media, but joined the mailing list via F3summerville.com.
Announcements: The Guild, upcoming races, and Saturday workout.
Moleskin: First, when the PAX informs the Q they don’t enjoy doing a specific thing, adjust and pick something they may dislike even more. That was the idea behind so many curls. YHC didn’t have a concrete plan for the workout this morning, but just an overall idea of tiring out legs, then going for short runs.