More GR22 Training at the SafeHouse!
Workout Date:
01/27/2021
QIC:
Rousey
PAX:
Chief (F3 Burlington), O.F.D. (F3 Grove City, PA), WallE (F3 Princeton), Maxime (F3 Pittsburgh / VAOQ), The Rock (1xR F3 GrandStrand/Charleston), Infinity (F3 Capital VAOQ), 2% (F3 Capital) and Vitamin D (F3 GrandStrand / 3rd F Q and SH Co-AOQ)
The Thang:
Conditions: Very pleasant inside my spare bedroom. It was raining outside, dark and ominous.
Due to a strict COVID19 prevention posture at YHC’s workplace, YHC along with some other veteran Pax in similar situations decided to relaunch the VAO-VWOD concept as a workout alternative. YHC partnered with PT machine Vitamin D (who already was doing this with other F3 regions) to co-Q this VAO…the #SafeHouse” (SH) was named and that was several months ago. Now, we have a consistent crew of #HIM (primarily in the EST zone) showing up via Zoom every Wednesday to #getbetter!
YHC-QIC was back from being DR in southwestern CA and missed the last 2 SH workouts due to a small matter of being 3 time zones away. YHC did post at F3 Puget Sound’s virtual workout; a fine group of #HIM reping the Pacific NW!
Enough yakety yak…logged on to Zoom and 8 more faces appeared. Usual crew of studs — Vit-D, WallE, Maxime, O.F.D., 2%, and Infinity. A newer SH Pax Chief (YHC saw those one armed chest press in a V-up — nice!). And the Rock (Kotter — more on him below). Good mornings, one-minute warning, demonstration of an exercise we’d be doing (i.e. 321 Manmaker), welcome to F3, mission and disclaimer!
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.
WOD:
- A circuit of 6 exercises, AMRAP in one-minute w/ 20 seconds of rest-transition, a goal of 4 rounds.
- Different Exercises for rounds 1 & 3 and 2 & 4.
- During some of the exercises, QIC told Pax they could modify with a different coupon – ex. Instead of a KB Swing, do a Ruck Swing… instead of Burpee, do a Sandbag Clean. The goal was to allow Pax (especially those with GORUCK 21 events on the horizon) to PT w/ their gear (if they had it). Some F3 GS Pax are prepping for the 21-GrowRuck-SC (aka GR22) in late April (see details on F3 GS website).
- Exercises:
- HR Merkins KB or Ruck Swing
- Good form LBCs “”
- Weighted or Ruck Squats Same but lunges
- Burpees 321 Manmakers
- Flutterkicks w/ #coupon hold overhead “”
- Triple Crush #Coupon, Ruck or Sandbag Cleans
Bonus round: QIC called on each Pax to either lead an exercise w/ a 5 rep. max or do 4 Burpees.
Apx. 37 mins. of non-stop HIIT!
We then transitioned into a VCOT/cool down…
VCOT
COR – 9
NOR
Praise report/Prayer requests: spoken and unspoken. Scripture of the day: Luke 6:36.
VBOM by Vit-D.
Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information. WallE on Q next time (2/3)!
NMMS 1: Strong work this morning! Loving the camaraderie, resiliency, and friendships being formed as a silver lining to CV-19 that wouldn’t have happened otherwise!
NMMS 2: Our Kotter this morning, the Rock, Dustin Laporte (hailing from Charleston / Mt. Pleasant, SC) is YHC’s college roommate, best man at YHC’s wedding, financial planner extraordinaire, lay minister, and former power metal guitar player! He also just recovered from a serious battle with COVID, hospitalized, ventilator, etc. — it got real! Wanting to improve his #King and of course be around swell group of dudes, he posted with us this morning! YHC just plugged him into F3 GrandStrand database and Slack — give him a hearty hello!
Honor to lead!
Aye!
Rousey
