Yeah, I Q’d In Crocs

I have been telling Westside for months now that Crocs are among the best shoes ever made. Comfortable, easy to put on or off, built for all terrain, and affordable. I have been considering showing up in Crocs just to prove it to him and today seemed like a great opportunity! 12 posted for bootcamp and 2 ran as this Dukie channeled his inner Wojo to kick some butt in Crocs!

Warmup: First thing first, I had to ensure a proper warmup. Since we were going to tackle the legs today, active stretching was essential as we pushed the heart rate up around 100.

•Toy Soldiers 10 IC

• Don Quixote 10 IC

• Broga – Cat and Cow poses – start the pose change at the butt and lower back. We did a few changes and, from cat pose, lifted the knees for a Turbo Cat. Hold, move into a Plank – roll forward and backward to stretch the calves, roll forward to low plank, hold about 10 seconds, roll back up and walk hands all the way back to your toes as you stand up to a ‘touching your toes position, walk back down to plank and repeat a few times.

Mosey to the tennis courts.

• Dirty Elevens with Merkins and Sumo Squats, burpees in the middle, of course. Wirenut gave me some form tips on my Sumo Squats. I have been doing them wrong all this time!

Now, time for the Wojo stuff. We all know Wojo is a sprinter and often Qs these leg exercises that make you faster and also make you hurt in places you didn’t know could hurt. I’ve been paying attention and brought my own version to Folsom this morning.

• Fire Hydrants – 10 in cadence each leg, then 10 forward circles each leg, and finally 10 backward circles each leg

• Lunge Walk (long steps)

• Squat Walk (slide feet like THE Wojo in a defensive stance at Duke in the 90s)

• Karaokee

• Lateral Lunge Walk

• High Knees – Butt Kickers on the way back (x2)

Stogie left around this time…..

• Exaggerated Stride light run, light jog back to start, repeat, a little faster the 2nd time

• Exaggerated Stride 3/4 or full speed to the first light pole, jog back. Repeat to the 2nd light pole and jog back. Repeat full court and jog back.

Core work:

• Iron Cross

• Reverse Iron Cross

• Roach On A Bicycle? – some thing WoJo made up – hands and legs up, head up to engage core, knees bent in a right angle, leg extensions similar to Freddie Mercuries – in cadence

Time!

Happy Birthday to Achey Breaky, belated Happy Bday to Stogie, and we are all glad to report Bedpan’s holding things together.

Prayer requests: Bout Time’s cousin, Pappy’s wife and family, Spackle’s family, Westside and family, Barrel Racer, Covid Paients. YHC took us out in prayer.

Many before me have said F3 is not only about you and making yourself a better man, but it is about being there for your buddy when he needs you. My buddy Westside is dealing with the loss of his dad right now and, as tough as that dude is, I am pretty confident in saying getting out there with his friends in the gloom is a good distraction and great release during this tough time. I figure he would get a kick out of me wearing my Crocs this morning after he has talked junk about them for weeks and I hope he did. I haven’t yet experienced what he is going through and I dread that day, for sure! I may not have all the right words to say to him but I CAN show up in a pair of Crocs and let him know I am grabbing the other end of that rope he is holding!