The 1st 6 hour workout in F3 history!
Workout Date:
07/10/2019
QIC:
Bling
PAX:
One- Call, Lombardi, Valvano, Headgear, Bling
The Thang:
Waverucker.
Wednesday.
0430-0600.
Best day of the week- best workout of the week- Best push of the week. No questions asked.
Mumblechatter was out since Monday, Star Course participants 99% recovered (at least mentally), time to get back at it boys. No one on the Q, not a problem with the Dudes we have, so I’ll grab it and go…..so, here we go….
Asked the boys to bring a sandbag and water and 2 flags- forecast called for “soupy” conditions. Grabbed my cohort at 0405, made our way to Warthog. Headgear and Lombardi already there, Valvano pulled in hot behind us (in his car). 5 total? waited a few minutes to make sure there weren’t any late stragglers….Boxcar…Weedeater…Jingles…Ralph Lauren?? Oh well, we move on at 0431
5 PAX, 5 sandbags, 5 rucks, 2 flags- All brought to the track for instructions. “6 Lap Start”
#1- warm-up ruck
#2- mosey the straightaways, walk the curves
#3- sandbags
#4- overhead press ruck on straightaways, farmer carry curves
#5- repeat #2
#6- repeat #1
2 minute rest as we were all sweating….moved flags 75 yards apart
Had a modified Jerome Gonzales workout planned- but with 5 total, we had to modify more on the fly! so, here is what we did:
ruck off- carry sandbag to the other flag (75 yards)- drop sandbag, 5 burpees, sprint back to flag. grab ruck, overhead press to flag, 5 burpees, grab both ruck and sandbag- mosey back to start. Round 1 complete.
Round 2- same process, but 15 merkins
Round 3- same process, but 20 squats. heavy breathing, sweaty shirts (and my pants), some laying down. drink, take 2 minutes. Valvano gave me the time check “its 0516” !!! what? we did all of that in 45 minutes…..and still had 45 to go!
everyone grab a sandbag- we ruck to the top of the parking deck. Stairs up to top. This was brutal reaching the top. 2 minute break to recover, switch bags with each other (weights ranged from 40-60) and make our way back to the bottom. Drop rucks and bags in stairwell (which was cooler than usual!!). set of stairs up to top- 5 burpees, 10 merkins, 15 squats, 20 flutters (4 count), back down to the bottom.
Time check……..0530…..what?? is time moving backwards, or is Valvano messing with all of us. “we’ve been working out for 6 hours”
ok- more time, more sweat. grab the bags- back to the AO & flags. PAX choice- either 1/4 mile mosey or 4 75 yard sprints. In typical “Waverucker attitude”, OC states, “Why not do both?” so….. we jog 1 lap on track, then do 4 75yard sprints…..with 2 more added by me at the end. TIME
solid push by each PAX, love the extra effort as usual.
prayers for Valvano’s brother/family, praise for OC and his salvation 5 years ago today! Love hearing stories like this.
OUT