1 x Respect

1 x Respect

Workout Date:

03/06/2021

QIC:

Rousey

PAX:

Hot-n-Ready (FNG Will Corn), Sleepy, Spinal Tap, First Base, Huey, Franklin, Billboard (SB AOQ), Hoser (WR AOQ), Karma (OY AOQ), Penelope (Co-ComZ Q) and Headgear (Weasel Shaker)

The Thang:

Conditions: Low 40s, no rain, crisp and slightly windy.

Been awhile for this old man to take the Q at #Warthog especially on a primo day such as today/Saturday!  Since YHC/QIC has struggled with running in the past and there might some intermittently throughout #GrowRuck22, I wanted to work in some running (as well as thoroughly work the legs) during various segments of the beatdown.  Moreover, since we had an FNG and wanted to show our guest how we as team can push each other to do more, YHC made a game-time adjustment to add in partner work.

A total of 11 other Pax showed up for my Q (many who expected the “bucket” to be in play), good pre-beatdown #mumblechatter, 1-minute warning, welcome to F3, mission, disclaimer (that Hoser pretty much handled and was clearly the comic relief this morning that YHC needed!), and the beatdown (Qued by this newly minted 1 x Respect F3 GrandStrand Pax) commenced…

Warm Up:  IC 15-20 reps of SSHs, TTTs, IWs, WMs, Tempo Squats, and LBACs CCW/CW.  OYO 22 Merkins.

SEGMENT 1: DORA 1-2-3 (on the field) classic partner circuit complete with #mumblechatter, musings, and miscounting of reps.

  1. One Pax does prescribed exercise; other Pax runs width of field and back; and swap out until required team reps. are completed.
    1. 100 Merkins per group (PG).
    2. 200 LBCs PG.
    3. 300 Squats (S) PG.

SEGMENT 2: “The Supes!”  YHC (with inspiration from F3 Mint Hill, NC) used a supersize concept for some classic #crowdpleaser circuits — the Lt. Dans (legs) and Captain Thors (core) — by adding in Pax choice of either 5 Burpees or 5 Hand Release Merkins (HRM as a low impact modifier) after each 1:4 ratio rep.

  1. Lt. Dans (Lt. Dan Taylor from Forrest Gump…”…but, you ain’t got no legs Lt. Dan”): A 1:4 ratio circuit of S and Lunges (L).  So, typically 1 S then 4 L…all the way to 10:40.  However, this morning we went in reverse order…and after each 1:4 ratio rep. we added in the supersize (Burpees or HRM).  We paused slightly after sets 1 and 2 to catch our breath and get acclimated to the flow…but, on the next 8 sets we hit the jets all the way through OYO w/o stopping.  First Base clearly had the best form, focused and not given in to the tomfoolery happening around him!
  2. In between these supersized circuits, QIC attempted to have the crew Indian Run to Valor Park for the next circuit that devolved into a “moderate” pace mosey for most and a red line run for YHC (lol)…we made it and began circuit 2.
  3. Captain Thors (Captain America and Thor from Marvel): A 1:4 ratio circuit of Big Boy Sit Ups and American Hammers (1-ct.).  Same concept, order and protocols as Lt. Dans.

The crew then trotted back (with heavy legs and now smoked core) to COT.  Let me clarify, they trotted and again I picked up the 6 as YHC was the 6 – lol!

At COT we did an abbreviated cool down w/ stretching…

COT
COR – 12
NOR — Pax then collectively named our FNG who reportedly enjoys a donut or two or three (each count perfectly fine…hell, just get a dozen…for the family eh?!).
Praise report/Prayer requests: Spoken and unspoken.
Modified BOM by YHC.

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  Freed2Bleed (Headgear reportedly promises not to pass out this time from “moving veins” on his 18″ arms), GrowRuck 22 (Huey and Spinal Tap are gonna do great as first timers!), and P200.  Karma has the Oyster AO firing on all pistons (with new start time of 0530 on 3/16) and Billboard has relaunched Salty Gears bike AO and SandBlox (lift AO on the beach) that you’ll want to be sure to post at during the season!

NMMS 1: Strong work this morning…and YHC was honored to Q the F3 GS “mothership” as a new 1xR… super thankful for the push and encouragement my fellow brothers give me!  Glad to have an FNG (who also is a quarterbacks coach for CCU…Sleepy with the EH!) and handled the rigors of the WOD just fine!

NMMS 2: 5 for a 4+ mile Pre-ruck with awesome #mumblechatter!  And 7 for coffeteria with whimsical comments by Franklin (some of the Pax tight fitting shirts making them looking like a can of busted biscuits – lol) and Penelope with an astute observation re: coffeeteria…”…we burn 400 calories at bootcamp and then intake 700 at breakfast!”  Lol.

Honor to lead!

Aye!

Rousey

 

Leave a Reply