It was hot this morning. It was muggy this morning. 10 HIM’s showed up for a black ops workout at the “O”, in the soup, and all are better for it. PED, Pork Chop, Grinder, Daddy’s Girl, Glen Ross, Sump Pump, Geppetto, Plumb Bob, Scuba Steve and Vincent (Q) slung sweat all over Seneca today.
Gear for Zoo – Red Under Armor sleeveless dry fit, Under Armor running shorts and Asics trail shoes. Not flashy but effective.
In the pre-blast, Q promised a little running and some core work. We started with some quick stretching right on the side walk then ran the long loop from the bathrooms around to the lacrosse field where we grabbed coupons and ventured onto the single tennis court along the tree line. We stretched our arms and shoulders and started the thang.
Thang 1 – Dead Lifts – 15 single count, coupon swings – 15 single count and 10 squats with coupons held over head. The cycle was repeated twice. Coupons were then moved to make room for the next thang.
Thang 2 – single leg dead lifts – harder than it sounds. Standing on one foot with the other leg extended behind you, reach down and touch the top of your foot with both hands while attempting to keep your other leg from touching the ground. 10 on each leg then repeat. Next was single leg taps. Standing on your left foot, reach out and tap your right heel in front of you, then out to the side and then toe tap to the rear. 10 completed in cadence on each leg then repeated. Again, more difficult than it sounds.
Thang 3 – the 7 minute plank challenge. This the second time I have used this exercise and it really tests the core strength. 30 seconds of a plank discipline from hands to elbows, plank jacks, mountain climbers, peter parkers, right arm up, left arm up etc. We went for 3.5 mins, 30 sec breather then another 3.5 minutes to finish.
We finished the workout with Mary work, V-ups, pretzel crunches on each side I.C. then heel touches I.C.
Moseyed to the flag for announcements and COT. Wear orange tomorrow if you post in remembrance of Darth Visor. Finished with a note that I brought up on Saturday as well. You may be familiar with the poem/story “Footprints”. An individual talking to God asks where he was during trying times of life because there was only one set of footprints in the sand. God’s reply is that he does not leave us, he carries. I believe that happens through people, people just like the men of F3. Who will you carry through a difficult situation today??
Until next time – SYITG. Vincent
F3 Louisville 