Plenty of time….

Plenty of time….

Workout Date:





Lombardi, Bling, Valvano, Headgear, Spinal Tap, Flash, Bubbles, Billboard (RESPECT), Backdraft, Hamburglar, OneCall (QIC)

The Thang:

Chilly but not terrible.  A bit wet/misty

Birthday time!  Mandatory Q.  Wet weather in the forecast.  Needed something to keep guys somewhat dry to keep the complaints to a minimum.  Remembered some fun stuff I Q’d 2 years ago around the region.

1 minute warning was given

I asked the PAX if we wanted the COP in the parking lot or head straight to picnic tables to stay dry.  Headgear immediately wanted the tables.  So off we went.

SSH x 20 IC
IW x 20 IC
Merkins x 10 IC
Flutters x 20 IC
Diamond Merkins x 10 IC
Hello Dolly x 20 IC

This workout it similar to a Tabata/HIIT workout, with a bit of a twist…would there in fact be plenty of time?

Instructions given: Complete each round as fast as possible inside of 30 seconds.  If you complete a round in 20 seconds, you have 10 seconds rest before proceeding to the next round.  If you take all 30 seconds, you ain’t getting much rest.  Etc.  There will be 15 Rounds of each set – 7.5 minutes

Exercise set #1
Complete 5 Burpees
The guys crushed it here.  I was facing Bubbles who still needs some merkin work, but he was 1 – 1.5 ahead of me each time.  I saw Flash in the distance doing I think 10-12 each round.  Everyone else, 5 was perfect – 20-22 seconds and a bit slower at the end.  75 burpees.

Exercise set #2
5 Hand Release Merkins
5 LBC’s
5 Air Squats
Initially nobody thought we would finish this, but as I knew, these guys would easily.  18-24 seconds was about the average

Exercise set #3
1 Burpee
2 Turkish Get ups – 1 with each arm/side
This one surprised me.  Everyone (except Bling who pointed out he was taking more time) was getting this in around 14 seconds.  So, I made it 2 burpees.  Bubbles I know did 3, Flash 7.

Exercise set #4
5 Diamond Merkins
5 BBSU’s
5 Air Squats
This one crushed us.  The BBSU, when done properly, take time.  YHC was literally finishing with 3 seconds or less each round.  Some dudes were laying around every other round.

Had a bit more time, so added in a few rounds of 2 dips, and 2 step ups each leg and a final set of 10 dips and 5 step ups each leg.


Count-O-Rama – 11
Prayer requests for unspoken

– These wet nasty days are one of many things that make F3 great.  We sometimes wanna fartsack to stay dry, but knowing there are other men out there for you….makes all the difference.
– Lombardi as he always does, quietly crushing things in the corner
– Bling as he always does, loudly complaining, and still crushing things
– Valvano and Headgear (and Bling) fresh off a 2 mile pre-run as these animals continue to train for the June GRT.  The May GrowRuck will be a breeze for these 3.
– Spinal Tap seemed to be having a very good time!!
– Flash and Bubbles did all sorts of extra stuff as the studs they are.  Flash looks amazing as always.  He strives for a physique like the rest of us.  Hamburglar was right there with them, talking non-stop, encouraging, never seeming to lose any breath, and ready for the P200.
– Billboard as our #Respect member today.  Having a blast, smiling, knowing he wants to ruck with us.
– Backdraft saved himself a trip to the chiropractor as he got all his adjustments in doing Turkish Get ups on concrete!
– Thanks for coming out men!!

– I have the #WaveRucker Q tomorrow.  Based on the book Fearless about Seal Team 6 – Adam Brown.
– Spinal Tap on Q at #Warthog Thursday.
– Lombardi Q’ing a 12 miler training session at 0400 Saturday.


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