- QIC: CSPAN & Gunny
- When: 03/18/15
- Pax: 1-Niner, Assassin, Boy Band, Cerrano, Chaser, Cheddah, Chicken Hawk, CSPAN, Gears, Grand Strand, Gunny, Honeybee, Huckleberry, Lil E, & MacGyver
- Posted In: Ring of Fire
CSPAN on Q
Disclaimer and welcome (Legal Department approved message – thanks Chaser)
This was our friend Tatanka’s Q slot, but since he started his new career on Monday in sunny Florida, he wanted me to tell everyone “hello”, and that he is looking forward to getting back out with us. He is feeling better and should be in Fort Mill next week.
The Marines use a 2 Drill Instructor system to increase the intensity of physical training during recruit boot camp. Think of it as a combination punch, the first punch allows you to think the second punch won’t knock you down, which is always wrong …no matter your fitness level. This morning 15 souls foolishly (except 1-Niner who likes abuse) found out what getting “hit in the face with the squad bay door” feels like (direct boot camp quote from my SGT Washington).
Short mosey dodging a bus and an unusual amount of assorted cars dropping kids off
Stop#1 “The Grinder”
SSH, IW, Squats, Windmills, couple of others…
Long plank series…Honeybee will not forget his gloves again…
Long down and back series of forward/backward running
Bear Crawl / Lunge
Backwards Bear / Backwards Lunge
More running
Stop #2 “Shoulders”
OYO 2 sets of max – pull-ups, Americans, & Dry-Docks
MacGyver did a nice final set with a boisterous PAX full of encouragement
Stop #3
Weird sequence of Bear Crawl / Crab Walk / BTW Walk
People’s Chair on single leg #recoverytime
Gunny on Q
This is where you see why the 2 DI system challenges you, about the time you believe the workout is getting easy, here comes a punch in the gut.
Stop# 4 “I think I might get sick?”
Gunny described this as “getting your heart rate up”
5 cycles of American sequence on bottom of the hill (insert “mucho chesto” here), run up 1/8 mile hill, 10 Burpees, run back down 1/8 mile hill…(hence this turned out to be a crowd pleaser…and yes, your heart rate “got up”). Gears departed on an #ElvisEmergency, I believe Gunny thinks of this as a mission accomplished signal, but barfing would have signaled he got the cardio selection right.
AB sequence waiting for 6 to arrive
Stop #5 “Gunny must think this goes until 0630”
4 cycles of Backwards Bear (short hill) / 10 Burpees / Pull-up bar sequence of “boots to bar”
Run back to the bottom of the hill
Long backwards run followed by a “jail break” to COT = Chicken Hawk is ridiculously fast
I was proud of every man getting through that workout, as it felt like Chasers Black Diamond #memories #Ialmostpuked
COT
Prayer & Praise, BOM, and a some post fellowship
Moleskin:
Always an honor to Q, especially with a fellow Marine who is an absolute BADA$$ #RESPECT
Here is everything in my notes:
- 1-Niner on Q at #SLOWBURN
- CRAB CAKES on Q at #SWAMP
- WWL on Q at #RANCH
- #Clowcar to Hartsville this weekend
- #P200F3
- 4/18/15 & 4/25/15 Gastonia #Clowncar
- 5/2/15 1 year Anniversary of Rock Hill with Dredd & OBT
- If you haven’t Q’d , step up, it is what makes F3 work
- #HIM = High Impact Man
- #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online
- Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
- Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership
- Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort
CSPAN – over & out