January 29, 2021

Levee Leg Day with 90s Rock

THE SCENE:
Cold. No breeze, so that helps. 3 pre-ruckers finishing up.

90’s rock playlist was the music of choice (See Moleskin for artist list)

F3 WELCOME & DISCLAIMER

Check.

WARM-O-RAMA:
Mosey

High kicks

Butt kickers

High knees

Walking lunge

Walking stretches

Imperial Walkers IC x 10

Hill Billies IC x 10 (Toby was apparently unaware of how to perform this… I let him know that once you have made your FNG post, no one cares about demonstrating… we had good laugh)

THA-THANG:
RUCKED:

Step ups x 20 (10 each leg)

Bulgarian squats x 20 (10 each leg)

Calf raises x 20

Squats x 20

Lunge walk around bathroom building OR mosey to north end of parking lot and back (PAX were advised that once you perform the same one twice, you MUST switch – most alternated)

Rinse and repeat x 3? 4? 5? (I can’t remember)

Wall sit til all in around 0600 – Boudreaux tried to wall sit, but apparently the urge from within made him switch to a plank.

Stretch the legs for a bit then circle up. Lots of discussion about Yoga during these stretches as I called for Downward Dog Pose and several PAX told me that I was doing Upward Dog. They were wrong. I didn’t even have call Roots, I just knew I was right.

MARY:
Dealer’s Choice –

Dial Up – Freddie Mercuries

Boudreaux – WWI Sit Ups

Hosedragger – 6” hold

Toby – Flutter Kicks

Red Light – Merkins (there’s always one…)

Slater – ARODS

COUNT-OFF & NAME-O-RAMA:
6: Boudreaux, Dial-Up, HoseDragger, Red Light, Toby, Slater

CIRCLE OF TRUST/BOM:
Watching A Million Little Things – 3 friends sitting at a bar talking about their 4th friend who just committed suicide. One friend challenges them that they don’t even really know each other. They have secrets. Are you doing the same thing? Isn’t F3 supposed to free us from the typical man syndrome, aka sad clown syndrome? Be honest. Even when it is difficult. Find a Shield Lock. Be vulnerable.

MOLESKIN:
I brought an extra Ruck and let Toby use it. He commented pretty early in the work that he didn’t need the extra weight of the ruck for this to be an effective workout, but he kept it on. He keeps coming out and even agreed to a date for his VQ. As did HoseDragger! Having both Levee AOQs present and encouraging them was good. Despite not having led yet, both guys did a great job leading the other 5 PAX during Mary. HD encouraged well during the hold and Toby counted flutter kicks IC very well. Their VQs will be great. Toby did disappoint me when he didn’t know who Blink-182 was though…

Artists on Playlist:

Korn; Blink-182; Sugar Ray; System of a Down; Linkin Park; No Doubt; Red Hot Chili Peppers; Everclear; Rage Against the Machine; Barenaked Ladies; Incubus; Foo Fighters

ANNOUNCEMENTS:

Hype video at Mothership tomorrow

QIC:
Slater
Workout Date:
01-29-2021