So I was honored with my first Q with F3. It has been an interesting transition to the civilian world and I can say that I am very happy to be a part of the Thunder group and F3.
This morning I decided to bring some love from many of the special operation schools within the different branches of the mil….Log PT. No better way to build comraderie and relationships with your brothers than shared pain and the trust that the man next to you has your back.
Conditions: Low 60s, tank tops on most and a perfect morning to sling some heavy wood around the field.
Disclaimer, this is my first Q, logs can be dangerous….careful for those backs and shoulders.
Warm Up:
Side straddle Hop x15….Merkins x10…upper body stretches
LOG PT:
10 Minute introduction to all exercises:
- Shoulder position
- Low carry position
- High carry position
- Squats x5
- Overheads x5
- Back curls x5
- Arm curls x5
- Log sit ups x5
- Log bench press x5
- Decline push-ups x5
- Balance on log squats x5
Set 1
- Squats x25
- Overheads x25
- Back curls x25
- Arm curls x25
- The Overhead Relay: 5-6 man in overhead, front man runs 50 yds down and 50 yds back to the back of the log until all members of team have completed.
- Log sit ups x25
- Log bench press x25
- Decline push-ups x25
- Balance on log squats x25
- Team lunges 50 yards
- Log races…it pays to be a winner. The smurf crew won. Other crew took one more 50 yard race in low carry.
Back stretches and one more round….
- Squats x25
- Overheads x25
- Back curls x25
- Arm curls x25
- Overhead Relay
- Log sit ups x25
- Log bench press x25
- Decline push-ups x25
- Balance on log squats x25
- Final race. Log flip relay 50 yards and low carry 50 yards back.
Devot: Sub-Prime
The Race, attributed to Dr. D.H. “Dee” Groberg