August 5, 2020

The Recover Command

THE SCENE: Never had I ever been to AO Arcadia.  I kept looking for a giant tree and a very small wolf under it.  I found Landline and I knew I was in the right place.

F3 WELCOME & DISCLAIMER:  Welcome. Disclaimed. Recovery Command introduced and stressed.  The recovery command is like the ‘at ease’ command in the armed forces (from what I’ve learned in the movies anyway).  Halt means to stop movement in the start position.  Recover means to go all limp noodle.

WARM-O-RAMA:  Smurf Jacks x 20 IC, Al Gore (1 minute), Smurf Jacks x 10 IC, Al Gore (1 minute), Smurf Jacks x 5 IC, Al Gore (1 minute), recover.  Squats x 20 IC, hold,  Squats x 10 IC, hold, Squats x 5 IC, hold, recover.  Mosey

THA-THANG:   (listened to Teeny bopper wolf themed music) Dark side of the concessions stand.  Balls to the Wall (1 minute), inverted Merkins x 5 IC, Balls to the Wall (30 secs), recover.

11 Donkey kicks, bear crawl 10 yds out, crab walk back, 10 Donkey kicks, bear crawl out, crab walk back, 9 Donkey kicks . . . . . . . . .  until 1 Donkey kick.

Relay runs (30 yds out and 30 yds back).  Two teams of three, two PAX sprinted at a time, rotate through twice.  Winning team gets to take a victory lab around the batting cages while losing team performs whatever exercise the winners pick.  Capt. O’s team won round 1, penalty SSHs.  Rinse and repeat.  Capt. O’s team won round 2, penalty shoulder taps.

Catch me if you can around the batting cages.  PAX lined up single file.  1st PAX took off following a path of orange pin flags spaced out every 5 yds.  At each flag PAX owed 2 Bonnie Blairs.  2nd PAX waited until the 1st PAX was leaving the 2nd flag before pursuing trying to catch the man in front of you.  Round 2; 2 merkins at each flag, 2nd PAX only waited until you were leaving the first flag before pursuing.

MARY:   Flutter kicks x 20 IC, hold 6 inches, Box Cutters x 20 IC, hold 6 inches, recover.  Low plank (1 minute), J-Lo’s x 10 IC, hold, Pickle Pounders x 10 IC, hold, recover.  Boat Canoe x 1 minute.  Bear Plank x 1 minute, hold, Mt. Climbers x 10, hold. Recover.

COUNT-OFF & NAME-O-RAMA:   6 PAX; Landline, Captain Obvious, Skinner, Roadie, Hot’n’Ready, Tomb Raider


Do you remember that clothing brand from the mid 90’s called ‘No Fear’?  They made shirts, hats, and other related apparel.  Perfect for any high school boy.  How silly is that phrase ‘no fear’.  Fear is a good thing.  Biologically programmed to keep us alive.  Fear gives us a shot of adrenaline, prompts us into fight or flight, and lets our brains double check our brawn.  However, too much fear is crippling.

I bet we all know a few people right now who are just plain scared and are incapacitated by fear.  If fear keeps you from doing what you know you should be doing then you are crippled.  Speak to someone about your fear and anxiety.  Is it rational?  Are you using it as an excuse to not do the hard thing?  I hope not.  Its a fine line that we walk between boldness and foolishness.  However, don’t let your fear and concern for safety keep you from doing what you were born into this day to do.

MOLESKIN:   I need to always use the recovery command coupled with complimentary exercises and shifting pace cadence counts.  You can really feel the burn through these practices.  No penalties assessed for recover command violations.

Playlist posted for Zima:

Wolves by Selena Gomez & Marshmello, We Own the Night by Chandler Kinney, Pearce Joza & …., Flesh & Bone, Milo Manheim, Meg Donnelly, Kylee …., Raised by Wolves, U2, Wolf by Boy Epic, Wolf by Tungevaag & Raaban, Wolf in Sheep’s Clothing by Set it off, Wildest Ones by Zayde Wolf, Animal by Zayde Wolf, Wolfpack by Sabaton

Arcadia is a nice AO, maybe we could post Slots map on the regional website that shows all of it’s potential.

ANNOUNCEMENTS:  Grow rucks coming up.  10 yr F3 anniversary in mid-January.  Prayers for teachers, school communities, and students.  Prayers for Capt. O’s job search.

Tomb Raider
Workout Date: