It was a beautiful morning at Slammin’ Sammies Smackdown. The Q master plan began at dusk the night before. 12 agility ladders were drawn on BBall Court which led to a Q premature sore lower back before Any excercise had begun.
Q had been on a lengthy hiatus and had to dust off a few cobbwebs, struggling to recall the proper order and detail of F3 workout procedure. With a bit of improvisation the workout went like this:
A Short synopsis of the workout theme inspired by an Ex Navy Seal Co-worker / Pax then Moseyed to the Baseball Parking lot for
SSH x 25
Windmills x 20
Sun Gods x 15 (each way)
Air Squats x 20
Mountain Climbers x 25
Two Lines formed and Indian Run back to the BBall Court for
Agility drills – to sharpen our coordination, increase foot-speed, accuracy and balance.
Q demonstrated each exercise and the PAX practiced. After demonstration, we completed each of the drills and in between paused with 5 Burpees.
The Drills were:
-Snakes- lateral movement
-Hopscotch- linear Forward/BKWD
-Icky Shuffle-(Inside/Outside)linear footwork)
-Two Toe Touches- Lateral Movement alternating right in then left then switch
-Lateral High Knees- left foot lead then right foot lead
-Linear Trail Taps- too hard to explain at 11PM.
Planked till 6 was in then we shifted to the fence line along Market St Parking Lot.
Standing Long Jumps to cones in the middle of the field to then complete (Air Squats x 25).
Standing Long Jumps back to the Fence to complete (Dips/Derkins x 25)
Rinse and Repeat (Some completed a third set) #BADMFRS
We then shifted back to ball court Agility Ladder Drills to see how much we had learned. Q suggested Snakes, Hopscotch, Icky, then TTT witb Plank Jacks in between. Some Omaha’d to do what they preferred.
Q observed some pax members moved with the grace of ballet dancers,
while others not so much.
LBCS x 25
Rosalitas x 20
Low Slow Flutter x 30
American Hammer x 15
Q recorded all who posted and almost forgot FNG Name-A-Rama
Congrats to Chicken Hawk (Wayne Williams). Keep posting!!!
Q ended with COT –
“Through God we may be blessed with agility, to be swift and accurate in our responses (physical and mental) to all obstacles that life may bring.”
I apologize I forgot to ask for announcements so here are the ones from Nattys Hump
03/10 – UNC BASKETBALL GAME – 2ndF
Meet for Lunch at Mac’s Speed Shop
At 12Noon. First F3 Man to arrive grab a table outside porch! Go Heels
03/12 Shelly’s Project: Mayodan NC- Painting Interior- Contact Stinky Cheese or get on Signup Genius.
03/12 Community Housing Solution: 10 Pax signup so far…Contact Butt Fumble for more information
03/12 CSUP Event in Winston Salem this Saturday (Completely Stupid & Utterly Pointless) for FNG’s- Contact Wojo for more information or to clown car coordinate. Roughly 8.5 miles with pain stations in between. GSO will provide assistance.
04/16 April Spring Bash with Food Trucks-(My kind of Party) Hushpuppy says there will be inflatables there too (not those kind)..for the 2.0’s. Contact Hushpuppy to beg for an invite.
This Saturday: Butt Fumble has the Q
03/19 Fleet Feet Shoe Drop: Drop your seasoned running shoes at Fleet Feet and tell them F3 sent you. Or, take them to your Q at your AO or bring them to me before then.
It’s always an honor and a pleasure to serve!!!