What to do…what to do….

What to do…what to do….

Workout Date:

02/03/2020

QIC:

OneCall (and also Quaker it looked like for the runners!)

PAX:

Runners - Texas Ranger, Headgear, Quaker; Ruckers - Lombardi, Bling, OneCall

The Thang:

Conditions
50ish.  Pretty decent

#EM was up and as usual, posts were made in the Slack channel to see who was a HC.  The Q rolls around to various PAX, and I had some thoughts so I took it this week.  Figured we’d have our standard 4-6, but some had other obligations so it was 3.  But late at night some chatter started about runners showing up.  Um…well we haven’t had any of them there runners at #EM since launch day!  After we had a month of Q’s planned for both runners and ruckers and no runners showing up, we made it a ruck workout, that including some running for us.  So when TR told me runners were coming, I figured that was AWESOME…and told them to bring their rucks!!!  I knew TR was back and forth, some rucking and some running.  Quaker was all about running, but I knew he had an old ruck he used to use all the time.  Then saw #SOTO HC and since he is training for the marathon, he would want to run, but he will also do anything (and we mean anything…just ask Bling), that he is told to do.  I also said if they wanted to they could run and finish with us at the COT.  They chose to run (looked like sprinting to us) 6.2 miles with a TON of incline/hill work and we all finished up together!  STRONG GREAT WORK dudes!

As for us – 3 ruckers – 80 and 60 lb sandbags
Ruck over to “GO” – switch bags as we go
Drop bags.  Ruck recovery to bench and back
Double time with rucks 100 meters up, ruck back, rucks off, run 200 meters up and run back
Rucks on, recovery ruck to bench and back

Bear crawl 50 meters up, ruck back
Lunge walk 50 meters up, ruck back
OH Carry ruck 50 meters up and back

Bling – wear ruck, farmer carry my ruck and Lombardi’s up to 50 and back
Lombardi and YHC – AMRAP hand release merkins

Lombardi – wear ruck, farmer carry others up to 50 and back
Bling – AMRAP hand release merkins; YHC – AMRAP – butterfly situps

YHC – wear ruck, farmer carry others up to 50 and back
Lombardi and Bling – AMRAP butterfly situps

Rucks off, run 200 meters up and run back; rucks on, double time with rucks 100 meters up, ruck back
Recovery ruck to bench and back

Bling – 7 60-lb sandbag toss up hill; 7 back – TIMER
YHC – 80 lb OH bag hold and squat; Lombardi – Ruck OH hold and squat

Lombardi – 7 60-lb sandbag toss up hill; 7 back – TIMER
YHC – Ruck OH hold and squat; Bling – 80 lb OH bag hold and squat

YHC – 7 60-lb sandbag toss up hill; 7 back – TIMER
Lombardi – 80 lb OH bag hold and squat; Bling – Ruck OH hold and squat

Lombardi and YHC mosey 100 meters and back while Bling did PT test snatch and squat with 80 lber – 10
Bling mosey 100 meters and back while YHC did PT test snatch and squat with 80 lber – 7; Lombardi with 60 lber – 10

Ruck up; sandbag up; ruck back – switch bags.  Runners came to get us, and TR grabbed 80 to help with last push!

TIME!

COT
Count-O-Rama – 6
Name-o-rama
Prayer requests for Hoser and test today
Prayer requests for Jingles
Prayer requests unspoken
BOM by YHC

Moleskin
– Strong work by everyone and very glad to be out there with all of you!

Announcements
– Nothing really – so here is some older stuff:
– #3rdF Intentional Parenting continues tomorrow night and is wrapping up in 2 weeks, and our 3rdF Q’s – Vitamin D and Cubbie are looking for more study leaders!!
– Get all over Slack and Headgear and Brown Bag and Lombardi with BRILLIANT ideas for F3GrandStrand’s application for the F3Nation 10 year anniversary PARTY!  – Here are the questions/asks – so if you have ideas…get them to these men ASAP!  Submission Guidelines:
1. Introduce your team for this event. Introduce your region.
2. Demonstrate ease of access. Airports and highways.
3. Facility. We’ll need a facility. Hotel rooms, meeting space, feeding the masses. You got? Show us.
4. $$$. How much do you think this should cost per person? What would that cover?
5. Ideas for programming. Think seminars, keynote speakers, workshops, etc.
6. EPIC CSAUP IDEA. It wouldn’t be an F3 get together without a little pain.What’s your idea? Military base? Helicopters? Lions and tigers? Remember,there might be a lot of people.
7. What makes YOU so special? Why your region?

Aye!
OneCall

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