Monday, December 24, 2018 – Chiles Backblast
“Chiles Relays on Christmas Eve”
QIC: Wiseguy
PAX: Hawkeye, Loadmaster
The Thang:
Two stations were set up on the opposite sides of the large bleachers. One person was working at each station while there was a runner carrying a 20# medicine ball.
Station 1 to Station 2 is via the bleachers.
Station 2 to Station 1 is via the track (the short way).
The exercises changed every 10 minutes for a total of 8 different exercises
Station 1:
1. Alternating shoulder press (45# sandbag goes overhead from shoulder to shoulder)
2. Sandbag halo (45#)
3. Spiderman pushup
4. Single-leg pushup
Station 2:
1. Rotational throw with 6# medicine ball
2. Big-boy situp with a forward throw of 6# medicine ball
3. Single-leg burpee
4. Burpee with a forward jump over a cone.
Topper:
Beep test
Debrief:
– The relay system will be used for my obstacle course workouts from now on. I think this is a better way to prevent too many people from getting clumped into one station and to make sure that people know what they are doing at each station.
– This was more of a lung buster than expected. For each 10-minute-round, we could only complete about 1.5 rotations through the stations.
– The beep test is a great short way to get a good cardio workout in. If you want to use it for your Qs, leave at least 10 minutes to do it and you can download the Beep Test app on your phone.
– The traditional beep test is 20 m for each lap that you do. There are 8 laps in every level.
– You may miss one beep in which you must be ready for the next beep to come through. Once you miss two beeps, you are done.
– Here is a basic scoring chart:
Athlete level – > 13 levels
Very good – 11-13 levels
Good – 9-11 levels
Average – 7-9 levels
Below average 5-7 levels
Poor – < 5 levels
– Important tips:
Do not overshoot your run. Slow down before you hit the 20 m. You do not want to run extra distance or slow down abruptly (which can also gas you and be tough on your knees).
Another part of the exercise is to have a good reaction to the beep. If you react poorly, you lose precious milliseconds which end up going a long way in being successful with this exercise.
– Both times Hawkeye and I tried it, we already completed a workout. This was used as a topper (not that we are using that as an excuse…)
COT:
Nominations are due by tonight at 5 PM!
Nomination link: https://goo.gl/forms/EyRvTnpL6xKIHqWa2
The full survey will open tonight after nominations are in.
Next year, we should probably consider a convergence on Christmas Eve, especially if it falls on a Monday, Wednesday, or Friday.
No official F3 workout for tomorrow, Christmas Day. Anyone can join me for the “Nightmare before Christmas” workout tomorrow at 7 AM at Leon. Although, I am giving the over/under of 0.5 on the number of people who join me tomorrow.
We still need Qs for Wednesday Chiles, Thursday Gilchrist, Friday Meadows, and Friday Southwood.
Reminder: New Year’s Day F3 Convergence at Cascades Park, 0630 hours.
Merry Christmas to all!
Prayer (Wiseguy)
Pledge
F3 Tallahassee Google Calendar Links
