Sprint Training

THE SCENE: The Barracks: Weather: Real nice. M

F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional 

  2. You are participating at your own risk 

  3. You are responsible for your own wellbeing 

  4. You are here voluntarily, and you are not paying to be here 

  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.

 

WARM-O-RAMA:   SSH, Imperial Walkers, Merkins, Squats, 1 mosey lap, stretch.

 

THA-THANG:

  1. Accelerators (Run slow to first cone about 20 yards, then faster to next cone 20 more yards.
    1. 50% – 80% of full sprint speed.
    2. 60% – 90%
    3. 80% – 100%
    4. 30 Merkins, 30 Sit-ups, 30 Squats.
  2. Sprint 100yd. (All You Got!!!) All do 5 body builders, winners do 10.
    1. 30 Calf Raises, 15 Low Bend Jumps, 15 Squat Jumps, 15 Tuck Jumps
    2. 25 Merkins, situps, squats.
  3. Sprint 100yd AYG!  All do 5 body builders, winner does 10.
    1. Chasers: partner of similar speed. P1 lay down w head in direction you will run. P2 lay down with head toward P1’s feet. On “go,” both get up and sprint. P2 try to catch P1. At other end, repeat with P2 in front, P1 tries to catch
    2. Towel Run (“plowing the field”): P2 holds 2 ends of sheet/towel that passes around P1’s waist. P1 starts to run, P2 digs in to make it tough. Struggle for 7-10 yd, then release towel and complete 20 yd run. Flapjack, rinse repeat Chasers & Plowing the Field.
    3. 20 M-S-S.
  4. Sprint 50yd AYG 2x. . All do 5 body builders.
    1. Field: count strides across, run back in less strides, repeat w less strides 4-6 times.
  5. Mosey lap (cool down)

 

MARY:

Groiners, dr w, peter parker, flutter kick.

Circle up, stretch.

COUNT-OFF & NAME-O-RAMA

Shoestring, Phat Pat, Tater, Soybean, Teacher’s Pet, Bottomless, Handsy, Goldilocks, Costello, Browns, Spock, Snookie, Father Abraham, MMMbop, Toms, Gus, Sir Mix A Lot, Four Eyes, Hitch, Entourage, Big City.

CIRCLE OF TRUST/BOM:

https://f3nation.com/2018/03/11/whetstone-q1-8/

“Whetstone” relationship is one of sharpening between two men. When two men meet together for this purpose, there are three keys to success: Proximity, Purpose, and Periodicity.

Proximity: best mentor relationships have regular face to face meetings.

Purpose: meeting together not just for beer and conversation, but for closer alignment to some agreed upon standard.

Periodicity: frequent enough to warrant a commitment, not so frequent that the men are smothered.

 

MOLESKIN:

Tclaps to Goldilocks for huffing and puffing up to first place on some sprints. And for learning some #lexicon this week. Plenty more, and the rabbithole gets way deeper.

Non-Tclaps to Foureyes for fartsacking a few min into this workout and showing up late w the weinke. Good work getting us going, Hitch. These ideas were his brain-children.

 

ANNOUNCEMENTS:

F3 Day of Service!

May 5, SOS Spring Clean from 8:30 – 12:00, and Dia del Ninos from 11:00 – 5:00. Put it on your calendar and find some clown car compatriots.

APFT at the Barracks – April 2018

tl;dr here’s the score sheet with all of today’s results

THE SCENE: 51*, sprinkles here and there. Despite YHC’s request that people show up a few minutes early, it was just Gus, Toms, and myself at 0527. Toms declared he would not be participating because his neck is hurt (from laying in the bathtub). At 0528, waves of PAX could be seen coming from the parking lot. Gus, who sometimes has good ideas, suggested doing the run first because ROTC would be on the track at 0600. YHC took down names and ages, and we got going. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x18, Daisy Picker x10, Windmill x10 (windmill with a ruck is a dumb idea)

THA-THANG:
For the second time this week, YHC had the privilege of proctoring the Army Physical Fitness Test. F3 is generally opposed to clipboard Qs, but this event would be too complicated to do it and Q it. Our plan is to complete this test once every 6 months to track our individual fitness progress. It’s not a perfect test (there is no perfect test), but it’s something. The test includes 2 minutes timed push-ups, 2 minutes timed sit-ups, and a 2 mile run. We (they) did the run first.

THE TWO-MILE RUN IS USED TO ASSESS YOUR AEROBIC FITNESS AND YOUR LEG MUSCLES’ ENDURANCE. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL PAX WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND ‘GO,’ THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE (describe the number of laps, start and finish points, and course layout – 8 laps around the track). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE 2-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANY WAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP, AND/OR CARRIED) OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON, YOU WILL BE DISQUALIFIED. WHAT ARE YOUR QUESTIONS ON THIS EVENT?”

YHC had a deck of cards with exercises for the speedy PAX who finished first. Once everyone finished the run, we moved on to the push-up event.

THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES. ON THE COMMAND ‘GET SET,’ ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND ‘GO,’ BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND “GET SET”, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND “GO”, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS, OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY COMPLETED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (RESTING) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.” “WHAT ARE YOUR QUESTIONS?”

YHC collected exercise counts and run times on a score sheet. Those have been entered in the F3 Memphis APFT Scores Google Sheet. This will be our region’s source of record going forward. One tab contains test date and scores; the other tab contains the points that correspond to the scores. The points factor in your age group. Personally, I will be using the Total Score to evaluate my progress on future tests. 

MARY:
There was no Mary.

COUNT-OFF & NAME-O-RAMA
21 PAX, including Toms and YHC (co-proctors).

CIRCLE OF TRUST/BOM:
YHC encouraged the PAX to also consider their spiritual growth and progress as a father, husband, coworker, neighbor, etc. Be as intentional about growing in those areas as you are about your fitness. Our bodies will return to dust, but how we love and serve the people in our lives has eternal consequences. 

Prayers for Father Abraham’s mother-in-law and for Crayfish parenting his children.

MOLESKIN:
T-CLAPS to the PAX who showed up and worked. Everyone seemed to really push themselves. As Gus said after, “Everyone who fartsacked scored a zero.” After running over a bit Wednesday, we finished *just* two minutes over today. Big thank you to Gus (Army vet, lawyer) and Bottomless for helping demonstrate. 

Black Ops – Big River Mosey

THE SCENE: 59°F, 49% Humidity, Wind Speed 10.4mph SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Picked a playlist…
THA-THANG:
Mosey from the parking lot across the Big River Crossing (1.0mi)
“Don’t play your music so loud, those Sad Clowns might think you’re an @$$hole.”
20x Merkins

Mosey down the ramp to the WC’s (.25mi)
“I drank too much water. I need to pee.”
10x Single Leg Step-Ups on the Man-sized CMUs, 10x Flapjack

Mosey under the bridges back to the River (.65mi)
20x Toilet Squats M-CMUs
“My block is too tall, I can’t get low enough.”
10x Front Squat w/ Over-head Press, River Coupon (Rock)

Mosey back to Dacus Lake Rd (.42mi)
10x SSH IC
20x Inclined Merkins
Mosey to the bridge pillars (.12)
5x Up-n-Overs (~6ft wall)
“We can’t do them EVERY time, Hitch.”

Mosey up to the half domes (.38mi)
15x Plank, feet on dome, walk down to left, up, down to right, up
10x Plank, hands on dome, walk down to left, Merkin, up, down to right, Merkin, up
15x PAX 1 – BBS sitting on dome, PAX 2 Planking on ground with feet on PAX 1’s feet for counterweight
“We better get out of the way of these cyclists. They look like they mean business.”

Mosey back across the bridge to the car (1mi)
“Wow that downhill was nice, but now it’s uphill and it sucks.”

3.82mi total

MARY:
Mary-d before we returned from Arkansas.
COUNT-OFF & NAME-O-RAMA
4, Tater, Four Eyes, FNG (Burro), Hitch
CIRCLE OF TRUST/BOM:
Talked about community and being intentional with where you are and who you are around. The harvest is plenty but the workers are few. Good thing God gives us grace with our limitations.
MOLESKIN:
Tom Lee Park connects to the Big River Crossing via Martyr’s Park
::brooding foreshadow of a ruck-sim::
ANNOUNCEMENTS: