Adapt, Improvise and Overcome

Adapt, Improvise and Overcome

Workout Date:





High Interest (1st F Q), Quaker (AOQ), Stonehenge, El Red Cardo and Flyover

The Thang:

Conditions: 39 degrees with no wind.

YHC planned out his weinke for this morning’s workout during another long meeting at the office. Coming off the heels of the Chuck Norris birthday beatdown this past Saturday, I wanted this one to be no frills, no gimmicks, no build up, just a good all around workout to complete on hump day.

A pre-ruck (with 0500 start) was announced; High Interest HCs the evening prior.  YHC rolled out of bed early and decided to start his pre-ruck at 0430 to ruck & pray.  At around 0455, High Interest rolls up.  He and YHC then set out, but didn’t get very far when Quaker texted and said he was “here” and wanted to play.  We rendezvoused with Quaker, get rolling and YHC steps wrong on the sidewalk and jams his knee (again).  You gotta be [insert colorful language here] me!  Plan change and detour.  We head back to the church parking lot, so that we could ruck laps at our own pace and YHC could be ready for the incoming PAX for the normal bootcamp.  YHC now with jammed knee reworks his weinke (adapt, improvise and overcome) so that YHC can participate and lead.  PAX roll in.

One minute warning.

Lets roll!  Welcome to F3, mission, and disclaimer.

Warm Up:

IC 20-25 reps. of : SSH, TTTs, Windmills, IWs, LBACs forwards & back.


3 minutes of running with each PAX counting how many laps around the church campus they accomplished .  The purpose was to set a baseline so that later on PAX could beat their previous number.  This piece was part of the originally planned weinke whereby the PAX would start applying metrics to their weekly workout performance numbers noting their progress achieved.  Fitness experts pretty much agree that without a definitive target goal, you’ll perform the same number of reps., same weight, same distance over and over again.  Measure it, write it down, plan the work to hit the goal and then work the plan, rinse & repeat.


YHC then deviated from the originally planned weinke and had PAX do 3 circuits (using a lazy DORA format) of the following.

Circuit 1: Partner 1/P1 does 10 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 60.  El Red Cardo and High Interest make quick work of this circuit.

Circuit 2: P1 does 1 minute Wall-sit while P2 does Big Boy Sit-Ups, swap out until total time of Wall-sits is 6 minutes.

Circuit 3: P1 does 25 Scorpion dry-docks while P2 does Flutter Kicks, swap out until total number of SDD is 150.  #Mumblechatter jovial and encouraging!  Quaker thoroughly enjoyed his Flutterkicks!


PAX Wall-sit another minute while YHC asks PAX to call out an F3 Core Principle.

YHC then has PAX (via an Indian bearcrawl) make their way back to the COT.  #Mumblechatter could be construed by YHC as hostile!  Stonehenge (a Team Dad FNG) now wonders what he got himself into with this crazy crew, but handles his bearcrawls like a boss!

Finale: YHC had PAX run one more lap around the church campus for time; YHC did Big Boy Sit Ups.  Flyover with the jets on comes in first.

YHC out of respect (and starting a tradition) had the AOQ and 1st F Q call out one last exercise (IC 22 Merkins and 30 4ct. Flutterkicks respectively) to top out this workout.  All PAX sweating, YHC wraps up with mobility-stretching exercises.


Count-O-Rama – 6
Prayer requests spoken & unspoken; guidance and strength for all #HIM.

– Excellent work today!  Honor to Q!  Things don’t always go as planned.  Crap happens, life happens, be flexible, stay positive and remember that you can probably do “more” things than you “can’t”.

– Be sure to check out our regional website. All local information is on that! The events page is getting filled up!!! Try to attend CSAUPS, 2ndF events, convergences, etc!!! So much more than a workout group!!
– Dragon Boat coming.  We have 1 full boat of 20 men.  A second one is forming; hit up Handy!
– Get on Q sheets for March and April!
– Skidmark is our 2018 MudRun Q!



James 1:2-4 The Message (MSG)

Faith Under Pressure

2-4 Consider it a sheer gift, friends, when tests and challenges come at you from all sides. You know that under pressure, your faith-life is forced into the open and shows its true colors. So don’t try to get out of anything prematurely. Let it do its work so you become mature and well-developed, not deficient in any way.

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