Homecoming Season

Thanks to Peg for the opportunity to lead!  It was something different today and it was fun while it lasted.

Let’s get to it… shall we?

Mosey to empty-ish parking lot behind Bagel Boat. (Hi, NASA’s twin brother on moving truck!)

Warm-O-Rama:

SSH x 30, Windmill x 10, Hillbilly Walkers x 10, Weed Pickers x 10, Peter Parker x 10, Parker Peter x 10, Mountain Climbers x 10, Honeymooner/Downward Dog x 2

The Thang:

Split into two teams… 4 vs. 4 FOOTBALL in the parking lot (at 5:15 A.M.?… you betcha!).  1 or 2 hand touch.  Witch Hunt as all-time QB due to an odd number (did I say Witch Hunt?… I meant Ryan Leaf).  Parking lot light to handicap signs were end-zones with parking spaces in the middle serving as a first down marker.  If a team scored a TD, 5 Kraken burpees to the defense!

***Crazy Cat Lady Sighting*** ***5 Burpees***

We played with each team getting 3 possessions.  Highlights included: Respectable Olaf with the catch of the day, Shakespeare getting burnt like toast on defense, Shakespeare dropping passes on offense, and no injuries.  I can blame a lot of things on my performance today… the rain, the gloves, lack of sleep, the QB… but it was simply, just me.  Can’t wait for some redemption…

——————————–

After our Homecoming football game, we moseyed back over near COT area because it was time for the Homecoming Dance!  3 songs with exercises in cadence to the beat (not really, but that was the idea).  Songs were a throwback to when I was in high school… why not?  After each “dance” we did a little something in between.

Song 1: Pretty Fly for a White Guy – The Offspring (note: apparently played at Witch Hunt’s wedding)

  • Crabcakes during instrumental/”give it to me…” parts
  • Dying Cockroach during verse
  • LBC’s during the chorus (missed the first one)

Break in between:  People’s Chair near Bowl N’ Bounce, 1 person at a time come off wall and complete 5 sandbags curls, stand up when all have completed.  After which, we did an Indian Run with sandbag starting up front, passed to the back of the line, once it reaches the person at the end they run it to the front and start passing back again.  Came up with this idea a few days ago and wanted to see how it was.  It wasn’t fun.

Song 2: Where The Party At- Jagged Edge

  • Imperial Squat Walkers during instrumental/verse parts
  • Side to side ski jump/strides (something like that) during the chorus
  • Overhead press/raise the roof during the “oh ooooohhh…” parts

Break in between: BTTW, starting at the end one person at a time complete 1 burpee, all come down when everyone has gone.

Song 3: Smooth Criminal- Alien Ant Farm (idea courtesy of Jedi… RIP… errr, thanks I mean)

  • Shoulder taps during instrumental
  • Plank Jacks during verse
  • 1 merkin for every “Okay” in the chorus… it’s a lot

Cut short of the end to start COT on time.

Announcements:

read the newsletter, Ragnar, Fast Five, Convergence, etc.

Prayers:

missing boy and family in Gastonia, continued recovery and support for people affected by Florence.

 

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011 Ruck PT at Fire Ant

Lucky me, after the weekend of the GoRuck Selection Facebook Live event I get to Q the Fire Ant.  I felt privileged to be the first.  If you don’t know what the GoRuck Selection is just check out Go Ruck on Facebook.  This event goes 48+ hours of some of the worse PT, ruck marches, and extra weight carries you can imagine.  If you’ve done a GoRuck Tough, it like that on steroids for 2 straight days!  And it’s led by 7-10 of GoRuck’s best cadres.  Completion % is > 2%.  And you get to watch this live on Facebook!  It’s crazy, if you want to check it out, video replays are on their FB page.

So we had 14 PAX ready to test their will on the ruck, including Sasquatch and Wegmans who borrowed rucks to join us, as well as Tinsel for his 1st ruck workout! I had asked all the regular ruckers to bring their sandbags and they did not disappoint.  It’s amazing how the numbers work out sometimes.  14 guys + me /  7 sandbags of extra weight = perfect fit!  (Spiderman later ragged me for clip boarding for like 4 minutes…he was right) After Dark Helmet’s Q school disclaimer we lined up 2×2 with a sandbag between each man and started the long march.

We moseyed over to the church parking lot north of the shopping center talking about the GoRuck Selection and Doug – the only man to finish the 48 hour Selection this year.  About half of the ruckers watched some of the Selection on Facebook Live at some point this weekend.  Many of them were yelling at their devices “DFQ 011!!!!!” at least a few times…

When we arrived I told them about our goal today.  In honor of 011s Selection completion we had 11 ruck exercises and we would complete 11 reps for each.  These were some of my favorite PT items the cadres had 011 go through countless times during Selection!

  1. 8 count Burpees with ruck on
  2. Ruck Curls
  3. Squat Thrusters
  4. Flutters with ruck press
  5. Overhead ruck press
  6. Ruck sandbag toss (in the grass)
  7. Ruck Swings
  8. Man Makers
  9. Tricep Extensions
  10. Overhead Ruck Hold with Lunges
  11. Ruck sandbag Bear-hug Carry for 110 yards

This PT was brutal and allowed for plenty of mubblechatter.  We completed the full rotation twice before we were almost out of time.

Once complete, we lined back up in 2×2 formation.  Each man had a sandbag between them.  This time we would rotate the bags between partners on our route back to COT.  We took the long way and each man carried a bag twice.

Back to COT right on time – Dark Helmet and his 6 PAX not so much.  We did flutters while we waiting for their LATE return.

COT with Nameorama – announcements – prayers – BOM

An Honor to Lead

-Royale

 

 

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Making an IMPACT at Poopdeck

Another great morning in Lake Wylie.  I got to the Poopdeck a little early to set up some cones, and still some of the PAX are already there stretching and yapping. By 5:15 we had 10 guys ready to roll out for the bootcamp as Davinci & Shakespeare were leaving for some miles.  Gave the disclaimer and we were off.

We ran over to west parking lot (the best one of three) for COP.  A standard group of warm up exercises to loosen up.  I like using random counts to keep the PAX guessing!  We moved on to the first evolution.

Evolution 1 The Burpee Mile

I set up 3 cones around the lot.  We would run up a lane and back down the one to the right, at the turn where the cone is stop and do 10 burpees.  We did this rotation around the parking lot for 3 cones and then back around again.  Total 60 burpees and about a mile run.

Evolution 2 Merkin Mania

No running in this one. We moseyed over to another cone with a nice list on it.  This was the non stop rotation.  As I was explaining we see our favorite car… Cat Lady sighting! 5 burpees!

20 Diamond Merkins

20 Plank Jacks

20 Ranger Merkins

20 Shoulder Taps (SC)

20 Hand Release Merkins

20 Plank Jacks

20 Ranger Merkins

20 Shoulder Taps (SC)

20 Wide Arm Merkins

20 Plank Jacks

Shared some words about IMPACT. I stole the message from Qsource 2.1.

(Read it HERE https://f3nation.com/2018/04/22/impact-q2-1-2/ )

We discussed the “Survivor <——-> Servant” scale and how my father was an unfortunate example of a survivor during his homelessness last year.  Lucky for all of us in attendance we fall further down the scale towards Servant.  But many men fall right in the middle, and that’s a sad clown.  How do we find these men and move them forward?  Proximity is required to have a strong effect on the life of a sad clown!  At one point I shared a paragraph or two from the Q source directly. No need to make it up when it’s right there for you to share with your brothers!

Evolution 3 Sprints

Back to running.  We moved to the other side of the parking lot where another 4 cones were set up.  We would sprint  to the closest cone and then back to start, second cone and back, etc until the final stop was tapping the building at the end of the lot. After a 10 count  we did it again, cutting off the final stop.  We continued working down the stops. total number of sprints around 10.  That sucked, but everyone pushed hard!

Time for a slow mosey  back to COT.  With 5 minutes to go we circled up.  We have an announcement today, someone was turning 34!  So I asked Birthday Boy Witch Hunt to call an exercise.  He picked his favorite…Crunchy Frogs.  So we did 17 double count Crunch Frogs (34 total).  A few minutes left, so around the horn for some U-Call-It ab lab.

COT

Nameorama

Announcements

Invergence Friday – 6th Anniversary Convergence Saturday 9/29 @ WEP

Iced-T on Q at the Deep – read your newsletter!

Praises and Prayers

Witch Hunt’s 34th Birthday and Davinci’s son Aiden’s upcoming 9th birthday

Ball-o-Man

An Honor to Lead

-Royale

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Abyss got tired once again

We started our workout with a quick disclaimer and moseyed to the basketball goals area behind the school, all the props had been distributed into 4 stations.

Circled up for the warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Hillbilly walk

Hillbilly squat (combination of hillbilly walk and squat, we had a few issues coordinating the count with the actual movements of the body but by the sixth rep most PAX got the idea)

Mountain Climbers

Low Slow Merkin

Arm circles

After the warm up we split in 4 groups and each group went to a different station:

Station 1:

-> 15 big boy sit ups

-> 20 Rosalitas

-> 30 Sledgehammer                                                                                                                                                                               swings (15 each side)

-> 40 Heel Touches SC

-> 40 Dying Roach SC

Station 2:

-> 8  Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

-> 50 calf raises

Station 3:

-> 15 biceps curls

-> 20 curb dip

-> 25 dumbbell swing

-> 30 SSH IC

-> 40 Carolina drydocks

Station 4:

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

After each group finished a full circuit of 4 stations we went to the grass area to do a full Captain Thor routine (1 big boy sit up and 4 american hammers, 2 BBSU and 8 AH, 3 BBSU and 12 AH and so on all the way up to 10 BBSU and 40 AH) lots of mumble chatter before, during and after this routine, some requested yoga mats, but we only had the grassy area, everyone pushed their body to the extreme to complete this routine.

On the way back to COT with 8 minutes to spare we found the hill and went for a run downhill, run up to the middle of the hill and perform 3 reps on each position of the around the clock merkin routine, back to the top, rinse and repeat.

Once done with the hill, we moved against the school wall for mike tyson merkins, Wall Makhtar N’Diayes and balls to the wall, more mumble chatting happened here as every PAX counts to 5 at a different speed and everyone had to hold the BTTW position untill all PAX had done their 5 count from left t op right.

Moseyed back to COT, planked for 1 minute, right arm high, left arm high, right leg high, left leg high some chatter included; we figured that our favorite Star Wars character was cranky since he had missed his daily m&m’s dose.

We finished up with prayers, praises and announcements.

Thank you Bones for the opportunity to lead.

Tinsel out…

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Not much of a game, but a whole lot of suicides

So for some quick backstory, YHC had the Q at the Deep on 9/29, but was asked by our Nantan to be on of the Q’s at the convergence at WEP.  I was planning on doing a football themed workout there, but since I was losing that Q, I thought I would try to move it to the Swamp.  That being said, nothing about what this workout evolved into resembled anything like what I was originally thinking, but as always, it was great to lead these awesome PAX.

There were 16 at The Swamp on a morning that was back to being hot and muggy.  I gave a short disclaimer and we started promptly at 515, the PAX were really chatty this morning, which stopped almost immediately after I got started because there wasn’t much time to breathe after that, let alone talk.

We took a short mosey around the parking lot and did some toy soldiers and shuffle steps on our way to the parking lot by the fountain where we circled up for a quick warm up.

  • 10 Windmills IC
  • 15 Moroccan Nightclubs IC
  • 10 Low Slow Squats
  • 10 Merkins IC

I only had 1 “thing” planned this morning, we would have 2 teams and do the same thing over and over again mixing in different exercises.  I had 5 cones on each side of the lot/fountain spaced 10 yards apart.  We would start at the back island and essentially do suicides while stopping at each cone and doing an exercise of my choice.   The first whole team to cross the finish line at the other end of the lot by the far island got a point for some friendly competition.

Breakdown:

  • Run 10 yards, do exercise, run back to finish
  • Run 20 yards, do exercise, run back to finish
  • Run 30 yards, do exercise, run back to finish
  • Run 40 yards, do exercise, run back to finish
  • Run 50 yards, do exercise, and then go the final ~60 yards or so via a movement of my choice.
  • Mosey back to start and repeat with different exercises

Exercises:

1st set

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 LBC’s
  • 50 Alternating Shoulder Taps
  • Sprint to finish

2nd set

  • 10 Burpees
  • 20 Werkins
  • 30 lunges
  • 40 flutters
  • 50 SSH’s
  • Bearcrawl to finish

3rd set

  • 10 Burpees
  • 20 Diamond Merkins
  • 30 Monkey Humpers
  • 40 Rosalitas
  • 50 Overhead Claps
  • Lunge Walk to finish

4th set

  • 10 Burpees
  • 20 CDD’s
  • 30 Reverse Lunges
  • 40 Dying Cockroach
  • 50 Plank Jacks
  • Crab walk to finish

5th set

  • 10 Burpees
  • 20 Ranger Merkins
  • 30 Lateral Jumps
  • 40 Hello Dolly
  • 50 Seal Jacks
  • NUR to finish

6th set

  • 10 Burpees
  • 20 Crucible Merkins
  • 30 Calf Raises
  • 40 Box Cutters
  • 50 High Knees
  • Shuffle/split the distance to the finish

We finished up with 2 minutes to spare, 1st team consisted of YHC, Bones, Cha-Ching, and Mainframe and we won with 4 points.  The 2nd team consisted of Gears, Regal, Tinsel, and Moab and they won 2 of the sets.  Winning team had a choice of 10 more Burpees for everyone or 20 for the losing team, we chose 10 more Burpees for everyone.

Mosey back to CoT right on time.

  • Invergence tonight!
  • Convergence 9/29 at WEP
  • Prayers for Moab and his big interview
  • Prayers for Cancer
  • Prayers for our troops that fight and the struggles they have with PTSD when they are back home.
  • Prayers for victims and families who are dealing with Hurricane Flo

Thanks for the Q Cha-Ching!

Until next time,

-Flux-

 

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Q School Week 3

A big turnout of 24 pax posted to Golden Corral for the third week of Q School.  The Ruck gang added another 9 pax, for a total of 33!  It was great to see such a large and enthusiastic group seeking to learn and grow.  The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q.  So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.

Royale started us off with a full disclaimer and why we give it every time.  The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.

Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”.  The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels.  We talked about a Sweeper and how a Q should assign someone to the six.  No man left behind!

The Thang (DD takes over from here)

Warm-up run to back parking lot behind HT and circle up

COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

After COT we broke the large group into 2 sub-groups.  Double D took Q101 group for newer Qs and those that have not Q’d.  Royale took his hand at the Q201 PAX that have Q’d at least a few times.

Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence.  We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax.  This is not a workout built for the Q’s benefit.  It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly.  If you miss an exercise or your rep count is longer or shorter than you planned, just carry on.  No one knows your Weinke and no one will call you out as making a mistake.  Show yourself some grace and just keep rolling on.

The pax also raised many questions:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church.  Then we moseyed back to COT.  We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base.  It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.

During his session, Royale explained how you handle a Q-Jack or too much mumble chatter.  The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track.  Do not give up your authority to lead.  Also talked about how to address the Larry Birds (guys out front on  their own) with a communication to them on what to do if they finish early.

But sitting around was not what we here to do!  Our next evolution started with a Lazy Dora.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

During these exercises I shared more about an advanced Q style.  What message can you bring to the PAX to help them become Accelerating men?  Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout.  I gave ideas that I’ve stolen from all kinds of sources.  The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…

An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica.  I made a bull’s eye game with corn hole bags.  The PAX competed around the different areas of focus in a man’s Concentrica.

We moved on to a wall for some more discussions and exercise.

The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located.  Another great lesson from my mistake by telling guys to recon the site before the workout!

During wall sits we opened up questions from the PAX.  Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group.  We continued with BTTW and another Wall sit.

Last item I shared during the final wall sit was around the COT Prayer.  This was something that made me very nervous around my first Q.  I was not accustomed to praying much, and certainly not in public.  I told the PAX this is an important piece of your leadership when you Q.  Do not give this away to another man.  Finish what you started by sharing from your heart.  It does not have to be each individual prayer request from COT… but don’t forget about this practice too!

We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.

COT

Naked man moleskin

Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names.  Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.

Thank you to all the pax who posted!  It was great to see so many new faces as well as some veterans in support of new Qs.  This morning reflected the excitement and engagement  of the pax necessary to sustain the culture of The Fort.

Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected.  Your workout won’t be perfect — no Q’s workout ever is.  You will also learn and grow through the process.

And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!

 

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Start and stop, repeat

Man it’s been too long. Cha Ching set me up with the opportunity to Q at the SWAMP and I must say, I do miss that place. But then again, I think I say that with every AO I have the opportunity to Q at. So for this one, I “solicited” a few ideas from my Ragnar team and even got to incorporate a few of them while only 2 of them graced us with their presence.

17 BC’ers and 2 Ruckers for a total of 19 was the count as we circled up to be disclaimed and get a brief unnecessary overview of what I thought would be necessary instructions. In short, this post would be about starting and stopping, that’s it. No deeper meaning, no Beyond discussion this time, just full on “get your work on and get it done.” We’ll be running between our COP’s at 2 different speeds and I’ll call it out before we take off: 1: All you’ve got and 2: As a PAX.

1: COP in THD’s parking lot: for a little warm up.

2: Lt. Dans

3: Merkins/Carolina Dry Docks

4: Kracken Burpee (Only 1 way to get better at these and when in the Lake Wylie area, these are a must).

5: Staggered Merkins & Jump Squats

6: 1 min of 6″ leg holds, 1min 45 degree crunch hold. Followed by Dips & Dry Docks again.

7: 2min Al Gore, 1 min 6″ Merkin hold and 1min Calf Raise hold. Bunny hop 30 yds and back.

8: Diamonds, Wide-Arm Merkins, Slow Sumo Squats & 1min Flutter Kicks with a press

9: 24 Dips & the fountain

COT: Prayers for Stang’s parents, Emma Holt, those in the path of Hurricane Florence. Be open to how you can help others in the wake of the storm.

Until next time…

Maximus

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The Abyss – Pushing the Perimeter!

Put this one together fairly quickly the night before my Q while laying in bed w/ my 2.0.  Those tend to not work out so well for the Pax as it’s super easy to write down everything that is awful and hard and then ask the Pax to make it happen.  Well, that’s what I did.  It felt lazy.  It felt last minute.  It was both of those things.  And I was happy about it.

Had a solid crew of 18 boot campers – gave them the general theme of what this would be about, quick disclaimer, just enough to scare them a bit, and then we were off for a very quick warmup – something I am known for.

Warm-up:  seal jacks, merkins, plank punches, shoulder taps, superman coupled w/ Moroccan night club, slow as day windmills and we were done.

I didn’t know how long this next part would take, so I had a few extra things to do if we had time, but I was a bit uncertain from the get-go.  If you’ve been to Abyss (Palisades Elementary School), you know the front of the school is a standard school set up – a long road in w/ some turns, making its way to the parking lot, a roundabout for the drop off, etc, etc.  My goal was for us to do the outer perimeter with exercises as our mode of transportation – for the entire thing.  Starting at the loop at the front doors of the school:

– Lunge Walk (90 yards / 80ish meters) to the first turn
– Burpee Broad Jump (175 yards / 160 meters) to the next turn that then goes uphill to 49
– Crab walk up the hill (230 yards / 200 meters)
– Bear Crawl down the side walk parallel to 49 and then down the stairs (140 yards / 130 meters)
– Grand Finale:  Burpee Bounces around the loop / circle back to your starting point…you make ground by doing one burpee and as you push-up, you explode up and throw yourself forward 3 times on all fours.  Pop up, jump, that’s one burpee.  Keep it moving.

After the last of the pax finished the full loop, we had about 10 minutes, which we leveraged for partner carry work.  Thanks GRT from Friday night.  Felt inspired.  Partner up –
– Partner 1 does Spiderman Merkins while Partner 2 runs the length of the parking lot.  When they get to the end, they call for Partner 1 who starts to run to their Partner 2 (while Partner 1 is catching up, Partner 2 does Spiderman Merkins).  When they meet up, they partner carry each other the full length of the parking lot back to the starting point.  Did that 2 more times so everyone carried their partner 3 separate times.  The other exercises while one partner was running were squat touches (squat low enough to touch the ground w/ your fingers) and crunchy frogs.

2 minutes left – good old fashioned sprints.  Everyone back pedal 1/2 the length of the parking lot, all you got, and then turn and sprint the second half.  Did that 2 times and then it was time for COT.

Praises – new jobs / promising job interviews
Prayers – marriages, big flo barreling our way

Thanks to Bones for giving me the chance to lead these great men.  Big thanks to all the guys who made it out today – was awesome to bust a$$ together and get after it.

ChaChing

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The Fire Ant. 9/11 WOD

There were roughly 2000 steps in the towers… If you just walk that (not on stairs) it’s roughly a mile…
There were nearly 3000 souls who lost their lives as a result of the terror attacks on 9/11…

Therefore, we were going to perform 1 mile of running (with rucks) and 3000 reps (one for each person who died).

Mosey over to the hill behind the apartments by the fountain (consult Google Maps if you have no idea what I’m talking about).

Up the hill and back (1/3 mile)
10 exercises/100 reps each

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Up the hill and back

  1. 100 count front hold
  2. 100 count plank hold
  3. 100 count squat hold
  4. 100 count overhead hold
  5. 100 count body destroyer
  6. 100 count lateral hold (switch arms at 50)
  7. 100 count close body hold (bent arms)
  8. 100 count tri hold
  9. 100 count boat hold
  10. 100 count body destroyer

Up the hill and back

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Now… we only got to about Flutters on set 1. I thought we’d get a little further, but it was HARD. The element of not being able to finish was kind of baked in there though, since all the people that day who died very unexpectedly didn’t get to finish either… Live every day. Don’t be complacent. Take the #DRP. Get right, Live right, Lead right, Leave right.

Helmet, out.

**Also, there was one other dude with us that morning, and I’m sure he’ll be offended, but I can’t remember for the life of me who it was… If you remember, or if it was you, sound off in the comments.**

 

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