• When: 
  • QIC: 
  • The PAX: 


WOW for 7/10-7/15

If you took a piece of sand paper and rubbed some skin off your palm it would heal. If you let it heal and then rubbed the skin off the same spot it would heal again, only stronger. You could repeatedly do this again and again letting the skin heal each time before rubbing it off. The skin would become strong and callused.

Now what if you didn’t let the skin heal each time? What if instead of letting the skin get healthy, you rubbed the skin off while it was still damaged? Would the skin get stronger? No. The skin would become infected, and if it did heal it would be weaker then before.

Each time we workout our muscles tear. Small micro tears in the muscle fibers are what occurs when we push our muscles beyond where they want to go. This is a good thing. The body repairs the tears in a way that adapt those muscles for a heavier level of force the next time around.

What if we don’t let the body repair the tears before we workout again (see where I’m going)? The same thing as if we didn’t let our skin heal before rubbing it off again. The muscles won’t get stronger and we are prone to injuries. Let the body heal itself and make you stronger. Recovery is one of the most important aspects of good fitness. We all love pushing ourselves to the max, but you also have to be smart and know when your muscles need a break. After you give them a break, come back out and get at it. You’ll be better for it.

WOW: This weeks WOW comes out of last Tuesday’s Hammer Q’d by Billy Bob. YHC has worked out with Billy Bob at Battle a few times, and has nothing but the utmost respect for him. The back blast for this workout, which I will not fully repeat here, is an absolute masterpiece. The references to Rocky are explained in the full BB title “The Fighter” which, again, is a must read (http://f3nation.com/2017/07/11/the-fighter/).

The Thang: LBAC forwards, backwards and raise the roof. During this time YHC explained that this morning’s workout is to honor Rocky and his fight against pancreatic cancer. YHC gave instructions for the first exercise, an AMRAP named “Rocky” which was created by Juggernaut and executed last Saturday in Greenwood.

Mosey to Playground and immediately initiate Rocky AMRAP.

  • 19 Burpees
  • 81 American Hammers
  • 20 Burpees
  • 16 Pull-ups

Run bus loop/ Rinse and Repeat. We got in 2 rounds

  • Mosey to Ball Field center field
  • Waterbug to right field fence and run back to center field.
  • Backwards Bear Crawl to left field fence and run back to center field.

Circle up for some pain

  • LBCs IC x 99
  • High Plank on knuckles
  • Low Plank on knuckles
  • Starfish right on knuckles
  • Starfish left on knuckles
  • High Plank on knuckles
  • Low Plank on knuckles
  • Squats IC x 50 (it should be noted that we were interrupted during this exercise by a concerned Navy Veteran neighbor who returned the Hammer Shovel Flag to us after it was left behind by a certain unnamed PAX.)
  • Slumdogs (calf raises) IC x 30

Partner Up for 25 decline Knerkins and 25 Iron Crosses

Finished up with 3 rounds of sprints across the outfield and then back to COT with aforementioned unnamed PAX carrying the returned shovel flag with us. I witnessed him put flag in his car trunk before leaving.

The goods: The shining aspect of this workout is not what exercises were done or in what order. The workout contained good moves that required intensity and got all the major body parts. But what really shined in this workout is the 3rd F. YHC had never heard of Rocky before this post, but you don’t need to. The meaning of this workout means more then anything. This is the type of workout where go home, kiss your wife and kids, call your parents later in the day and be thankful for what you have for the rest of the week.

It’s not easy to make a workout count in a 3rd F kind of way, and not every workout can be like that (YHC has never had one). Phenomenal job by Billy Bob for working out more then the pax muscles.

TClaps Billy Bob!

One last thing: TClaps to Crab Daddy for getting back to Q’ing in the gloom (http://f3nation.com/2017/07/13/guess-whos-back-back-again/). We missed you. See ya soon.

Aye!
-Stache