Friday, June 11, 2021 – Southwood
“Really? Only Three Years?”
QIC: Wiseguy
PAX: Singlet, Game Boy, Houdini, Mickey Mouse, Rocks, AOL, Little Debbie, Hawaii Five-O, Ron Swanson, Sleepy, Monty Python, Tron, El Jefe
The Thang:
Encore presentation of movement on foot to the Southwood crew.
Next up in the “practical applications of exercise” is movement on foot. When there is an emergency happening, many times you require your feet to get you out of dangerous situations. It is often your most powerful tool.
Stationary Warm-up
Can opener – forward and back
Iron cross
Scorpion
Slow squat
Frankenstein (in place)
Forward leg swing
Side leg swing
Sitting arm swings
Standing arm swings
The focus is to get the hips and hamstrings, two of the tightest muscle groups particularly for those of us who sit a lot at work, warmed up and prime the body for a run.
Line Drills
Forward jog
Backward jog
High knees
Butt kicks
Carioca
Walking lunge – high reach
Walking lunge – torso twist
Can-can
Side shuffle jack
Walk on heels
Walk on toes
High skips
Strides – 50% speed ramped up to 90% at 1/3 of the field
Getting the legs warmed up for a quicker pace with long strides. High knees are important to help get long strides
Cone Drills
Forward/backward suicides
Circle drill
Box drill
We had to cut this rather short due to time constraints. I will do this again with the remainder of the work that I planned on doing previously.
COT:
I shared a letter that came as a pleasant surprise from a complete stranger.
It is hard to believe that so much has happened in just a three year period. I had to do a double take make sure it was only three years but the math does not lie.
Three years ago, I would not have predicted that I would be in the position that I am now. I took a leap of faith having low expectations of myself. Initially, I thought it would just to improve myself physically. That has been achieved but along with so much more. F3 has opened doors for me to shoot for the stars and continues to do so. I learned to be effective in putting others before myself. My life has never been fuller and it is only the beginning. My next endeavor with F3 will focus on making my fellow man better, additionally in the other avenues that I have undertaken (i.e. military).
Thank you to everyone for supporting me these past three years. I hope to continue as long as God’s plan allows.
“Commit your works to the Lord. And your plans will be established.” Proverbs 16:3
Prayers to Chernobyl who has an Achilles tendon injury which will a long road to recovery.
Prayer (Hawaii Five-O)
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