With Russia’s invasion of Ukraine dominating the news of the past week, I reflected on why F3 is important. It creates connections and develops our character so that when the time comes we will be ready. We don’t know when that time will come, but I sure am glad Zelensky did the work to grow his character.
Free. Open. Outdoors. Rotating. Circle.
Distributed Javelins to the pax (driveway marking poles).
20 SSH (IC)
15 Drunk Hillbillies (IC)
Stretches with Javelins – Shoulder Stretch, Behind Leg Stretch, Trunk Twists
Motivators from 10-6.
10 Merkins -> Yoga Pose
10 Werkins -> Pigeon Yoga Pose
10 Ranger Merkins
Motivators from 5-1
1/2 Mile Mosey Down Trail
Mobility Reps – Side Shuffle & Carioca
Paired Up, 1 Pax Farmer Carried 2 Coupons while the Other Completed 10x Alternating Shoulder Taps, 10x BBS, and 10x Superman OH Presses with Javelin.
Last Exercise was full length parking lot sprints while your partner held the coupon over head, or held (2) javelins out to the side. W/R/R 4x with the last 2 reps being shoulder presses and arm circles.
The objective of the workout was to get a good workout in while also making sure we spent time on stretching and being functionally fit.
Bald Eagle Out