Pax: Dr. Freud, Minion, Lights Out, LaLoyd, Atticus, Groening, Mufasa, Fonzie, Antman
The rain was steady and the turnout low for Barricade’s return to the traffic pattern but we still had fun.
I talked a bit about it at the workout but I have been doing SOFLETE workouts since I did my Tough Light back in March. SOFLETE focuses on preparation for people who want to be in “special operations” shape. The structure of the workouts consist of:
- Warm-up/Movement preparation – basically prepares your body in the right way for the exercises you are about to do.
- Strength – one or two groups of multiple exercises to build strength in a particular part of your body. Building the strength that you need to perform.
- Stamina – intensive sustained exercises to test your physical limits i.e. when you have to push beyond your limits, how long can you really go? This can be cardio based (sprints, bike sprints, bodyweight exercises like burpees, etc). Just a constant push to get you going before you think you can and keeping you going longer than you feel like you can.
- Recovery Protocol – doing the right stretches, yoga, mobility movements to recover the muscles you (should) have destroyed.
The programs are broken into 90 day groups and 7 day cycles. If you follow it every day, each workout complements the last. You have days where you are going hard and strategically planned active recovery days and a total rest day at the end of each cycle. So I was able to use today’s SOFLETE workout and adapt it a little bit to work for F3.
Warm Up/Movement Prep:
-Cyclic Work (Two parking lot laps)
-Perfect squats x 10 (IC)
-Prayer Stretch x 30 sec (IC)
-Cotton Pickers x 10 (IC)
-Wall Sit Hold x 30 sec (IC)
-Jump Squats x 12 (OYO)
-Single Leg Glute Bridge x 12 (IC)
Repeat for three sets
-Romanian Deadlift with blocks x 10 (IC)
-25M Monster Walk (forward)
-25M Monster Walk (backward)
Repeat for three sets
-20 burpees (OYO), immediately into 30 Sumo Block Deadlift (OYO)
Repeat for two sets
-Weighted Plank Hold x 20 (IC)
I told the guys at the workout but I feel like using these workouts and really taking seriously the mobility and the stretching has saved me from the injuries I normally experience. This is the longest stretch I have gone without some kind of knee issue since I was 16. I think it really does help with how hard we push ourselves to make sure (especially as we get older) to take the warm up and recovery seriously. Everyone did awesome in spite of the rain and hopefully you got stronger and built your stamina don’t feel as bad as you normally do.