The Scene
Humid and Foggy
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
10 Tempo Squats
10 Imperial Walkers
8 Cherry Pickers
10 Baby Arm Circles Forward
10 Baby Arm Circles Backwards
SSH Count in cadence to 5 out loud then to 15 silently all ending at the same time
10 Predator Jacks
10 Toe Touch Merkins
Tha-Thang
We split into groups of 3-4 that represented our shield locks for the morning
Indian Run (With lead man doing a Bernie) to the large CMU pile by the buses
Each shield lock worked through the following exercises. If one member of the team finished the reps before the others they could contribute up to 5 reps to another member of their shield lock to accelerate the group through the workout. In between each exercise, there was a short recovery run to the opposite curb and back.
10 Burpees
20 Predator Jacks
30 Toe Touch Merkins
40 CMU Rows
50 CMU Deadlift to Overhead Press
40 Goblet Lunges
30 Froggers
20 Shin Huggers
10 CMU Swings
3 groups finished all reps and went to help the 4th shield lock through the last 3 sets.
Mosey back to AO
Mary
6 inches and the ABC’s (the group got to P all capital letters)
COUNT-OFF & NAME-O-RAMA
13 HIM’s for the beatdown
COT/BOM
Inspired by this article in the Q Source https://f3nation.com/shield-lock-q1-7/
We have many different types of relationships Wife, Children, Co-workers but many men neglect the horizontal relationship with other men.
A healthy community will have multiple shield locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich a man’s life.
A man who cultivates a shield lock is ensuring that his blind spots are covered and helps him be prepared for the unexpected in life and to continue to accelerate through life.
Characteristics of a healthy shield lock (3P’s):
-Proximity (must be geographically close)
-Purpose beyond mere companionship (Help each other be prepared for the peaks and valleys of life)
-Periodic (the shields must lock periodically for preventative maintenance)
By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa.
MOLESKIN:
ANNOUNCEMENTS:
Sign up for the IRON PAX challenge. It is 4 beatdowns that you will more than likely be at anyway. Shamrock and JUCO will be taking these challenges on every Friday in September.