Q: Blind Date
PAX: Wart, Biggie Smalls, Quickie, Blind Date, Columbo
FNGs: None
COUNT: 5
WARMUP:
Mozy to the picnic table area.
SSH, Through the tunnel, worlds greatest stretch, merkins, arm circles forward, arm circles in reverse.
THE THANG:
Got blocks from block pile and mozzied to band field. Performed all the numbered exercises below that are alternative exercises to prepare for the Army Combat Fitness Test (ACFT)
Maximum Deadlift
1. Sumo Deadlift (x15)
2. Alternate Staggered Squat Jump (x15)
3. Forward Lunge (x10 each leg)
– Run to 50 yd line and back
Standing Power Throw
4. Power Jump (x15)
5. Overhead Press (x15)
6. Tuck Jump (x10)
– Run to 50 yd line and back
Hand Release Push up
7. Chest Press (x15)
8. Plank Jacks (x15)
9. Quadraplex (x15)
– Run to 50 yd line and back
Spring, Drag, Carry
10. Straight Leg deadlift (x15)
11. Bent Over Row (x15)
12. Shuttle Run (25 yards to and back x3)
– Run to 50 yd line and back
Plank
13. Bent leg Rase
14. Leg Tuck and Twist (x15)
15. Side Bridge (each side 30 seconds each)
– Run to 50 yd line and back
Perform hand release push-ups for 2 minutes.
Run around band field one lap
Dropped off the blocks and performed 4 (pulls up) for the (Army) Corps (of Engineers)
Finished the workout with calf mountain (when @Wart conveniently showed up with 5 minutes left in the BC)
MARY:
No time left for Miss Mary
ANNOUNCEMENTS:
F3 Columbia 10 year anny on 20221008
COT:
Pray for:
Columbo’s daughter Olivia and her roommate issue.
The law student who recently and unexpectedly passed away.
Praise for:
Biggie’s sister’s continued improvement from her car accident earlier this year.
Columbo’s recent blessings with job promotions and raises in his family.