Give Us Clear Directions Rousey!!

Give Us Clear Directions Rousey!!

Workout Date:



Rousey (1 x RESPECT and 3F Co-Q)


Lombardi (1 x RESPECT), OneCall, Disconnect, Boxcar (EM AOQ), Penelope (COMZ Co-Q), Jetah (2F Co-Q), Headgear (Nant'an) and QIC

The Thang:

Conditions: Mid 40s and misty ( despite a 75% chance of rain in the forecast) — awesome!!

QIC / YHC wanted to step up and Q to give the WaveRucker (WR) pros a break and get back into rucking since King James’s (YHC’s 2.0 / Shortie) football season was over.  YHC has his sites set on GTE E.NC in March 2022.  No Bear w/ Me or Robbie Miller ruck WODs.  The #weinke was to go old school with 45 minutes of Ruck and Sandbag PT and then 45 minutes of miles of Pax choice of rucking or running.  YHC’s hope that this would draw out some Market Commons Pax wanting to post on Wednesday to do an easy run or try out rucking at the normal bootcamp time of 5:15 – 6.  YHC’s instructions were not clear and an audible to begin the beatdown at the parking deck made it worse. “English.  Use complete sentences…” “Give us clear directions…” my fellow Waverucker Pax expressed in Slack.  7 other Pax joined me in the parking deck and here’s what went down…

Warm Up: YHC told the Pax to use round 1 of the HIIT circuit to warm up as well going full speed at end of that round and definitely the subsequent ones.

SEGMENT 1 (Ruck  and Sandbag PT) 1 minute AMRAP with 20 seconds of rest in between.  In between rounds 2 and 3, Pax climbed stairs.

  1. Round 1 and 2 Exercises:
    1. HR Merkins
    2. LBCs
    3. Weighted or Ruck Squats
    4. 321 Manmakers using Sandbag (3 Merkins on bag, 2 rows, and 1 clean)
    5. Flutterkicks with Ruck hold overhead
    6. Triple Crush
  2. QIC then had the Pax Ruck up plus Sandbags and we went over to the other / taller parking deck.  Pax climbed the stairs and went down the ramps back to level 1.  We did this one more time and then back to the smaller deck.
  3. Round 3 Exercises:
    1. Ruck Swings
    2. LBCs
    3. Weighted or Ruck Lunges or Deadlifts
    4. Burpees
    5. Flutterkicks with Ruck hold overhead
    6. Upright Rows
  4. Round 4 Exercises: Just 2 — Pax choice and QIC wrapped us up with more Flutterkicks.

SEGMENT 2: (Miles and smiles) Apx. 2 mile loop to Warbird Park and back.  QIC gave the Pax the choice to run or ruck…and it was unanimous that the crew wanted to ruck!  Pax had a moment of silence at the new 9/11 memorial at Warbird Park — you can check it out HERE.

Miles done and time!

COR – 7 (Headgear left right after Ruck and Sandbag PT to hit the Oyster at 5:30)
Praise report/Prayer requests: Spoken and unspoken.
BOM by Lombardi – thanks brother!

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  Q-Source is on break, we’ll pick it back up on January 4th and a big thanks to OneCall for leading us through so far!  Lots of things going on in all Fs!  Get plugged in!!

NMMS 1: Hopefully the directions were clear.  Strong work and YHC appreciates the flexibility from the WR Pax to do 2 distinct Segments to see if we could pull in more Pax to the benefits of Rucking.  Rucking has tremendously helped YHC rehab his knee!  Great to see Disconnect former Warthog AOQ and now serviceman in the AirForce!

NMMS 2: YHC mentioned to the Pax that mental health is a point of emphasis for F3 Nationwide. Check out F3’s Mental Battle crew for encouragement, inspiring stories and podcasts — amazing work here! YHC further mentioned that Manziel (at COT as part of YHC’s Q at Warthog on 12/11) played a short, but powerful video from a tweet by F3 Italian Job regarding the struggles men face and the importance of reaching out to your fellow Pax who might be at wits end especially during this season.  Check it out HERE. Warning — its a bit raw. #NOOYO.

Honor to lead and have a Merry Christmas and Happy New Years my brothers!


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