Just a few perfect reps all around the AO….

Just a few perfect reps all around the AO….

Workout Date:

08/11/2020

QIC:

OneCall

PAX:

Valvano, Karma, Lookout, Grease Monkey, Stewy, Turn and Cough, Brady Bunch, Wolverine, Boxcar, Cotton Candy, Lure (2.0), Bubbles, Fergie, Disconnect, Lombardi, Backdraft, Headgear, Bling, OneCall (QIC)

The Thang:

Conditions
72 and not terrible somehow

A few guys showed up to pre-ruck for some reason thanks to Valvano after a helatious #ElevationMonday and we got in 2.3 miles.  Then people started pouring in for a total of 18 studs (plus 1 other guy – he knows who he is).   Had my basic plan for a full body beatdown with 1.5 miles of work.  I think all left satisfied.  NMM below hits some highlights, but for now, here is what we did

1 minute warning
Disclaimer

COP
SSH x 20 IC
Tempo Squats x 20 IC
Merkins x 10 IC
Flutters x 20 IC
Mosey to near side of bridge…along the way pick up our Saturday FNG Brady Bunch who came blasting out of the gloom (or the porta potty – not sure which) to join us
IW x 20 IC
Lunges x 10 each leg OYO
Diamond Merkins x 10 IC
LBCs x 20 IC
Mosey to the corner of Valor Park
TTT x 20 IC
Jump squats x 20 IC
Wide Arm Merkins x 10 IC
Hello Dolly x 20 IC

Ok..now that the moving warmup was complete, we would get to The THANG
Partner up
We were going to do a 4 corners, but with a lazy DORA style thrown in
So, PAX 1, do 15 reps of the exercise, while PAX 2 does the respective hold
PAX 2 counts as well and makes sure form is on point!!!  Just a little bit of accountability, and really, we all work harder when someone is watching us.  Kept the reps low and the form perfect for the men.  And 16 did not disappoint.  You other 3????  Ha, I kid.  It was 4.
Do an exercise at the corner, switch, mosey to next corner.  Finish at the starting corner and do burpees on the 6.

1st Round – legs
Hold was Al Gore
Squats x 15
Lunges x 15 each leg
Reverse lunges x 15 each leg
Jump Squats x 15

Used the time in between as a talking 10 count
Went over the 3 F’s of F3
Fitness – attraction/lure
Fellowship – glue
Faith – dynamite

2nd Round – upper body
Hold was plank
Merkins x 15
Diamonds x 15
Ranger Merkins x 15 – this was a new one for a lot of guys and YHC hadn’t done them in forever.  A lot of work by the tris.
Hand Release Merkins x 15
Demo’d Sphinx Merkins and had the guys try 2 or 3.  Hard right?!!?

Used the time in between as a talking 10 count about the 5 core principles
Free
Open to all men 18+ regardless of fitness level (leave no man behind, but leave no man where you found him)
Led on a peer rotating basis by men with no training or certification
Held outdoors, rain or shine, hot or cold
Ends with a COT

3rd Round – core
Hold was 6″
BBSU x 15
2 count Flutters x 15
Windshield Wipers x 15
Partner Leg lift throw down x 15
[Please do not drip Corona into anyone’s mouth]

Mosey, or as I told the gazelles – RACE – back to start

TIME!

COT
Count-O-Rama – 19
Name-o-rama
Prayer requests for teachers and students and schools are getting geared back up
Prayer requests families in general, travels, country and leaders
Prayers unspoken
BOM by YHC

NMM
– What a great morning!!!!  New guys, veterans, guy 17-49.  All out there getting better!!!
Somewhere, somehow, Bubbles has gained a bit of flexibility – he was launching off on jump squats
Lure and Cotton Candy – son and dad.   That is just awesome.  I wish I had something like this at 17.   Both working hard and pushing!!!  See you both at #WaveRucker
Backdraft – the “Belly Shirt” is not a good look for you.  Go shopping.  Karma, you can wear a belly shirt.  Or no shirt.  Stud.  But seriously, eat something.
Disconnect – before you go serve our awesome country…check this site out https://www.artofmanliness.com/articles/how-to-tell-time-like-a-soldier/#:~:text=The%20hours%20from%201am%20to,to%20get%20the%20standard%20time

Bling was very concerned about the M’s van today – she must have whooped him good the last time he drove it
– Wolverine was made for tank tops.  Keep waiting on the ever awaiting sleeve….maybe one day
– We had a large quiet bunch today – Lombardi, Stewy, Turn and Cough, Lookout – just working hard each and every rep!!!!
– Enjoyed meeting and chatting with Brady Bunch for a bit.  Hard workout for your 2nd day, but you crushed it.  And I understand you will be at #WaveRucker tomorrow (insert evil laugh – I am Q’ing there too)
– Great seeing Grease Monkey as a regular now.  Weedeater wasn’t there but his success rate of his employees that post and stick with F3 was something like….0% before Grease Monkey!!
– Valvano – sorry Boxcar and I left you that 1 time.  We assumed you were done. We should have counted better, or maybe you should have been faster.  Boxcar started out with a lot of “no-reps”…but he eventually figured it out!  #PrivateCircle!
– Fergie – sports the “glitter mobile” pretty slick.  Put an F3 sticker on there please.
–Headgear heading to Texas next month scares me.  Get your paperwork in order sir.
Really strong work here by everyone and it was an AWESOME morning!!!

Announcements
– #FreedToBleed – October 30 – stay tuned for sign up and details from Soto
– 2.0 Tuesday night summer workouts are HUGE.  Be there!!!  TONIGHT!
– GrowRuck in March/April 2021 – Weekend of Leadership Development Training – No experience needed.  Read some BB’s or AAR’s on these things.  They are amazing opportunities for each of us to grow personally as leaders and to help our region reach new levels!  Nothing to be scared of non-ruckers.   You can handle it with a little training and guidance from the ruckers.  #AnythingSotoCanDoEveryoneElseCanDoBetter
– Weasel trying to set up (FINALLY) some #2ndF date nights/lunches/get togethers whatever!  Check it in Slack in #2ndF channel.

Aye!
OneCall

 

 

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