THE SCENE: Beautiful overcast day, nice breeze coming up from the lake, perfect 71
F3 WELCOME & DISCLAIMER: Was disclaimed. including but not limited to: I am not a professional, exercise at your own risk, push yourself but don’t risk injury, etc, etc.
Started the timer for 1 minute. Every time it beeped for the next 60 minutes, the PAX must stop immediately and do 1 burpee OYO. It sounded bad, but not THAT bad…
SSH x 20 IC, Imperial walkers x 20 IC, Daisy Pickers x20 IC, Lunge with twist OYO x 5 each leg, 10 slow count squats x10 IC
PAX counted off into 3 big groups, and YHC explained each group would do a 13 minute AMRAP of differing exercises. Somewhere around 2 or 3 burpees interrupted the instructions, which caused some confusion amongst the PAX
EACH ROUND: 13 minute AMRAP
Station 1: Team carries tire coupon together 100ft, then 10 derkins, 10 irkins, 10 dips.
Station 2: “BRENTON” adaptation – 100 m bear crawl down then turn around and 100m broad jumps back. every 5th jump, perform 3 burpees.
Station 3: “LAREDO” adaptation – 24 squats, 24 merkins, 24 lunges (12 each leg), 400m run.
Every 60 seconds, the timer went off, PAX would drop for 1 burpee.
1st round: PAX pushed hard for the opening round. mumblechatter abounded.
COT #1 – Gathered the PAX to allow some recovery time, and explained the BRENTON workout. This WOD was named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. Memorial day is a great weekend to spend time with family and friends, but also a somber time to remember all those who serve and gave the ultimate sacrifice for our freedom. With this reminder, the PAX seemed to attack round 2 with a bit more intensity.
Rotate stations…13 minutes, GO!
COT #2 – Recovery and encouragement, round 2. LAREDO – this workout was named after U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
While trying to catch our breath/feel our legs/stretch our arms, YHC asked the PAX to share the names of any friends or family who they knew who paid the ultimate price for us. YHC was blow away by those who shared. At least 5 PAX had personal ties to these true heroes. YHC asks forgiveness for not writing down the names of these men, (as I would have included them here), but the PAX were inspired and appreciative of how many brothers have been personally affected.
Rotate stations…LAST ROUND, 13 mintues, GO! Mumblechatter had declined a lot for this round. Burpees every minute still.
Not much time left for Mary, so we did 30 flutterkicks IC. made it to about 24 and the timer went off, so quick burpee, then back to finish to #30.
stargazers for the next 45 seconds then finished burpee #60!
COUNT-OFF & NAME-O-RAMA
19 PAX with 2 FNGs: Lazarus, O+, Rabbit, Snowman, Uncle Rico (FNG), Treehugger, Sleep Number, Squirt (FNG), Orange Julius, Bruce, Teacher’s Pet, Nature Boy, Anklet, Billy blanks, Soybean, Moth balls, Costello, Tiny, Mama’s boy
CIRCLE OF TRUST/BOM:
It was here that I let the PAX know that the 60 burpees done EMOM were in honor of 60 police officers who have been killed in the line of duty this year in America.
YHC has been feeling really grateful for the men and women who serve our country and protect our freedoms, both home and abroad. These brave folks sacrifice much, sometimes everything, in order for us to be free. They sacrifice in ways most people never consider, leaving home, missing children being born and growing up, etc. We all owe them a debt of gratitude and our sincere thanks.
Lately, though, in addition to physical warfare, YHC has been reminded of spiritual warfare, and we are all involved in this war. The evil one has been attacking us, telling us we are not adequate, not good enough, not brave enough, not strong enough to lead our marriages/children/families/whatever. He wants us to be discouraged and to give up.
Ephesians 6: 10-12: “Finally, be strong in the Lord and in the strength of his might. Put on the whole armor of God, that you may be able to stand against the schemes of the devil. For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.”
This is why YHC feels so strongly about the HIM in F3 Memphis, and why I need you brothers to sharpen me, to encourage me, to speak truth when our enemy wants us to believe these lies.
On this Saturday before memorial day, I wanted to leave the PAX with one final thought to brood upon during Monday’s day of remembrance. This is a poem entitled “The Fallen” by Duncan Campbell Scott
Those we have loved the dearest,
The bravest and the best,
Are summoned from the battle
To their eternal rest;
There they endure the silence,
Here we endure the pain—
He that bestows the Valor
Valor resumes again.
O, Master of all Being,
Donor of Day and Night,
Of Passion and of Beauty,
Of Sorrow and Delight,
Thou gav’st them the full treasure
Of that heroic blend—
The Pride, the Faith, the Courage,
That holdeth to the end.
Thou gavest us the Knowledge
Wherein their memories stir—
Master of Life, we thank Thee
That they were what they were.
Ruck with beer today (over now, sorry)
Convergence on Monday at the Barracks for Memorial day beatdown – 6AM
Father Abraham’s graduation from the warrior center this coming Thursday.