Strength, Balance and Palm Strikes

The BackBlast:

10 men came together in the early morning gloom for some strength, balance and self-defense training.

The Thang:
0528 – Secure Ruck, secure SandBag on shoulders, secure KBell

0530 – out of the hot box, up the stairs, across the parking lot, down the sidewalk and finish at the locksmith shop.

0535 – COP – SSH x 50, Bag-ups x 25, Low Flutter w SBag hold, Merkins (Single count) x 15

0540 – Pax mosey to the balance beam and drop gear, each Pax secure one gear item traverse balance beam and drop gear, circle back and repeat until all gear is moved across balance beam to the other side. Repeat movement X 4

0550 – pax split into two groups. Group one secure Mutha log, pax2 secure sandbag on shoulder. Pax moves down the street switchgear at the stop sign. Proceed towards Providence Rd into the parking lot and drop gear.

0600 – partner up, one partner hold sandbag, partner to establish fighting stance, Palm strikes in combination into the SandBag. Switch positions multiple times, review fighting stance, palm striking techniques and self defense mindset. Repeat palm striking exercise with partner rotation.

0610 – Secure ruck, Secure sandbag, secure Mutha log. Double time movement back to AO. Return mother log and secure all gear. Pax traverse balance beam with gear x 2

Pledge of Allegiance

COT

Inside tha ropes->
Dark helmet was our surprise guest, all the way from the Fort. Welcome back to #HardCore my friend…

Dredd got excited during our IDK self-defense striking exercises. He mentioned it brought back memories to the olden days when he knocked dudes out on a regular basis.

A Forge post was a surprise considering his BJJ 3 day workout plan keeps him in constant recovery mode. No tap outs.

Sausage adds another mini- sausage to his pack, yes his four week old daughter is a true blessing.

Cornbread drinking the F3 Kool-Aid by the gallon, dropping weight by the day is accelerating faster than any man we’ve seen in a while.

Festus back in town from his sabbatical to the Great Lakes looking fresh, fit and the mustache nicely groomed.

Uncle living the dream with three daughters under five years old… God bless you brother-> keep fighting the good fight.

Karen looking Swole and Serious has become a HIM. We are looking forward to Karen’s first growRuck event sometime in the future.

Booty, celebrating breakfast with his daughter before she heads to Mexico, got the pax all teary-eyed this morning.

YHC honored to lead these men through the morning gloom pushing our minds, our bodies and our spirit to unite in the brotherhood we call F3 nation.

Snoop