October 22, 2020

Turkish Suitcases

THE SCENE: Paper Cut was not present despite HC’ing last night at 9PM and offering to bring some dumbbells. He drove by around 5:25 honking his horn though.

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:

  • 15x Mountain Climbers IC
  • 15x Prison Squats IC, Slow
  • 15x T- Merkin IC
  • 5x Slow (unweighted) Turkish Get Up IC (Teach form)
    • Don’t overextend arm – but always locked out
    • Loaded-side foot has knee up
    • First to elbow, then hand
    • High bridge/hips, flat foot
    • Bring unloaded knee toward hand
    • Turn forward into lunge, stand.

THA-THANG:

  • Circuit 3x
    • 5x Weighted Turkish Get Ups Slow on each arm
    • 25x CMU OH Presses + Rifle Carry around lot
    • Heavy Suitcase Carry around lot with each arm
    • 30x Elevated Glute Raises IC (10x both legs, 10x left, 10x right)

MARY:

  • 10x Knee to Elbow (plank/peter parker) IC Slow
  • 25x CMU Flutter IC

COUNT-OFF & NAME-O-RAMA:
5: Bandwagon, Halpert, Hobo (QIC), La-Z-Boy, Roots

CIRCLE OF TRUST/BOM:

Toughness from discomfort. Growth from failure.

I had to come up with a 6-word ‘why’ for my participation in GrowRuck and that is what I came up with. We should not shy away from discomfort but, rather, we should readily embrace it so we can grow tougher. You can learn a lot from failure as well, so don’t be afraid to push yourself to new levels by attempting things that you cannot currently do.

MOLESKIN:
The Turkish get ups are more complicated than most movements in a typical F3 workout, but I like them and I thought the men did a great job today with it. The suitcase carries were pretty good with 45-50lbs at the distance we were carrying them but I might have preferred to have a slightly heavier option for a shorter distance as well.

ANNOUNCEMENTS:
Quarterly Fitness Assessment test starts Saturday at the Barracks at 5:30.

QIC:
Hobo
Workout Date:
10-22-2020