It was a comfortable 68 degrees this morning, as 23 PAX(1 FNG) assembled at Iron Horse for Launch Pad’s SVQ. These men gathered to shed blood, sweat and tears. Ok, so there was no blood shed but there was definitely some sweat and maybe a couple tears shed this morning
SSH – IC(15), TTT – IC(10), Windmill – IC(10), Merkins – IC(10), Baby arm circles-IC(10), Reverse baby arms circles – IC(10), Burpee – OYO(10)
“Man (UP) the 50” – blocks/plates – for time
- Lateral Hops over coupon (over and back=1) 50 reps
- Bear crawl(approx 50 ft) drag coupon
- Big Boy sit ups – 50 reps
- Alternating lunge(approx 50 ft) with coupon held overhead
- Squats with shoulder press – 50 reps
- Repeat Bear crawl
- Burp and Merk – confession I was so excited to do these I had my numbers wrong and we did 100 merkins instead of 50. Hats off gents!!!
- Repeat Lunge with coupons
Bear crawl burpees (yes I spent some time in the exicon) approximately 50ft – repeat. At the start of this exercise our “roars” could have woken the dead. However, by the end it would not have startled a baby.
Bataan Death March – PAX numbered off 1 and 2, forming 2 single file lines on opposite sides of field. PAX continued their run until all members of that group had completed burpees and ran back to point.
CIRCLE OF TRUST
We had 1 FNG this morning. Welcome Deep Dish!!!
Good to have Catfish back with us from Georgia. He will be moving to the Kingsport area in the near future.
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man in the arena, whose face is marred by dust and sweat and blood; who strives valiantly…who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never known neither victory nor defeat.” – Teddy Roosevelt
I have to say I’m always impressed every time I post with you guys. The effort each of you put in to being better physically is motivating. If we have an exercise that you aren’t able to complete, you modify and push yourself and always quick to offer a word of encouragement to each other.
Keep spreading the word about F3 Kingsport and apply the EH.
FIA Johnson City launches at Founders Park on 8/26 at 0715.