March 2, 2020

Fun Run and Weights

THE SCENE:
50 degrees and 87% humidity – shorts and t-shirt weather for YHC

F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:
SSH – 24 – IC

Daisy Pickers – 12 – IC

Abe Vigodas – 12 – IC

12 Baby Arm Circles – IC (forward and backward)

THA-THANG:
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

2. AMRAP

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:

  • Merkins
  • Single Armed CMU rows (alternate arms every 10 reps)
  • Clean and Press with 60# sandbag
  • Jumprope
  • 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.

MARY:
No Time

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.

MOLESKIN:
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!

QIC:
Steinbrenner
Workout Date:
02-25-2020