7 July 2018
18 PAX
Shock Collar, Wilson, Lambert, Chief, Spinach, Brooks, Sherpa, ClockBlocker, Spatzel, Messi, PapaDoc, Odin, Dexter(FNG), Chip(FNG), Ditka, Benedict, Longboard, Curtain Call(Q).
Began the morning with a disclaimer and a mosey to the field to stretch:
10x Sidestraddle Hops
20x “Muricans
10x Windmills
15 Sec Hamstring Stretch Standing
15 Sec Good Morning Stretch
Explained that we would be conducting an Army Physical Fitness Test(APFT).
Demonstrated the proper technique for push-ups and sit-ups, and the evaluation criteria. Broke into 2 groups, 1 to exercise, 1 to grade, and vice versa.
Began with the 2 minute push-up event for group 1 and 2 in sequence.
Moved directly into the 2 minute sit-up event as before. No rest.
Jogged over to the start point of the run, took 1 minute of rest. All runners began together, ran 1 mile for time. We doubled the 1 mile time to get the 2 mile raw score. Scores can be found here:
https://docs.google.com/spreadsheets/d/1n74yBOoUTLomEWrVIu-hS3VVJezGcSbaRC33P_cAjwo/edit?usp=sharing
After the last man finished, we moved over to the pull up bars for Every Minute On the Minute(EMOM):
5 Pull-ups
10 Push-ups
15 Squats
x8 Minutes
Jogged back to the circle for Mary:
20x LBC
20x Flutterkicks
15x Leg lifts
15x WW2 sit-ups
20x Russian Dancers
Count-o-Rama, Name-o-Rama(2 FNG’s: Chip and Dexter), ended with CoT.
Spatzel reminded us about the upcoming Monday morning Camelback hikes at 0530 on the 16th at the Echo Canyon trailhead.
14 PAX for Coffeteria.
—
This is my shield.
I bear it before me into battle,
But it is not mine alone.
It protects my brother on my left.
It protects my city.
I will never let my brother out of its shadow,
nor my city out of its shelter.
I will die with my shield before me facing the enemy.
F3 Phoenix 