Fun Run and Weights
50 degrees and 87% humidity – shorts and t-shirt weather for YHC
F3 WELCOME & DISCLAIMER
SSH – 24 – IC
Daisy Pickers – 12 – IC
Abe Vigodas – 12 – IC
12 Baby Arm Circles – IC (forward and backward)
1. Mile Run and Fun
- Pax started with 10 Burpees / 20 Squats / 25 Shoulder Press – then ran around paved trail ~0.25 miles
- Repeated until finish back at parking lot Startex
8 PAX meant 8 stations of fun – station 8 was 30# ruck. One PAX donned the rucksack and ran the full circumference of the parking lot as the timer – Other 7 PAX did prescribed exercises until running PAX got back to his station. Stations set up as follows:
- Single Armed CMU rows (alternate arms every 10 reps)
- Clean and Press with 60# sandbag
- Kettle ball swings (20#)
- Dumbbell Curls
- CMU Overhead Press
After completing 1 full round QIC gave each PAX option to do exercise of choice until rucker made it one more round in the parking lot.
COUNT-OFF & NAME-O-RAMA:
8 PAX – no FNG’s
Speedy (AOQ), Gun Show, Gomer, Tremor, Jet Blue, DHL, Roomba, Steinbrenner (QIC)
CIRCLE OF TRUST/BOM:
Power of Accountability in F3, commit yourself to others to show up in the Gloom by making a HC. This personally works for me as you end up getting out of the fartsack for your fellow PAX….this then become much more than being just about you. This is what I love about F3….it may start as a very individualistic pursuit but you begin to realize it’s about others more than yourself.
Apply this to other parts of your life. Make your goals public to hold yourself accountable. I did this with my Shield Lock and because of it, I know they will (and I will) hold myself accountable to achieving what are in my world pretty aggressive goals.
Gun Show, in addition to having very insistent mumblechatter, realllllyyyy likes to jump in puddles to splash others. Gomer, while quiet, was a leader of the pack – loved to see this guy get out front and push the rest of us.
It was great getting out to Q a different AO…my first Q at the annex…hope I didn’t leave these guys disappointed!