Warm-up:
The Thang:
Moleskin:
First time I’ve actually written a BB in over a year! Almost forgot how it works, but since I got this far I would say it’s a win. Immediately following launch the rain picked up getting us nice and wet during COP. I don’t know if its experience or an older and wiser thing, but immediately most veterans (**cough cough**, @frehleys_comet) took shelter under trees and awnings leaving the rest of us to enjoy the extra rain. Hearing lots of suggestions to go to some parking garage, I made sure to head the opposite direction of this unknown garage to squash all hopes of staying dry. I was impressed with all 12 who joined and gave it their all. Lots of great exasperated sounds were heard, letting me know that my mission was successful. I only got to half of what I had planned so will need to sign up for another Q to finish the rest… Until then, stay dry my friends.
Announcements:
CPR Training next Monday and will be the last one for awhile so sign up now
Passport challenge is under way and is a great way to check out other AOs that you don’t normally get to. We are blessed to have so many AOs to choose from and should take full advantaged up this!
The Arsenal had 3 men for a double prerun, 5 men for a single prerun and 6 men for the main event. While Fire Hazard preferred to skip the main event and just snuggle to keep warm, the PAX convinced him to push on from his double prerun.
Warm-up:
The Thang:
Round 1
Round 2
So after a friendly reminder from Bucky about my Q yesterday he was “looking forward to my workout”. Come 5:30am no Bucky! Turns out he is still learning how to set an alarm. None the less, after a quick disclaimer off we go to Novant Parking lot…
Warm-up:
20 SSH IC
15 Low Slow Squat
15 Windmill
20 Moroccan Night Club
The Thang:
Line up at 1 end of parking lot
Round 1
Side Shuffle to end of parking lot
Side shuffle back to start
Round 2
Run to 1st line – 10 Regular Merkins
Run to 2nd line – 10 Wide Arm Merkins
Run to 3rd line – 10 Diamond Merkins
Sprint to other end of parking lot
Lunges to 2nd line the sprint to start
Round 3
Run to 1st line – 10 Regular Merkins
Run to 2nd line – 10 Wide Arm Merkins
Run to 3rd line – 10 Diamond Merkins
Sprint to other end of parking lot
Inch Work Merkin to 1st line the sprint to start
Round 4
Run to 1st line – 10 Regular Merkins
Run to 2nd line – 10 Wide Arm Merkins
Run to 3rd line – 10 Diamond Merkins
Mosey to Duckworth’s
5 wall climbs
Mosey to pond benches & half-wall
20 Dips
20 Wall Jumps
20 Decline Merkins
Repeat 2 more times
Mosey to Grass Square
Split group between four stations (one at each corner wall):
20 Incline Merkins
20 Wall Step-ups (10 each leg)
20 Reverse Wall Jumps (similar to donkey kicks)
20 Dips
Repeat each station 3 times
Mosey to walking path behind the Courtyard Marriott for 1 all out sprint around lake.
Mosey to Vine for COT
Moleskin:
Great group out there today. I didn’t hear any complaining, but I can’t say I gave much of an opportunity to complain with all the merkins and jumps! Thanks for the opportunity to lead.
Announcements:
So after spending hours planning out my VQ several months ago and leading a few other workouts I’ve gotten to the point where I procrastinate and finally plan my workout late the night before. Despite my delay in planning, a full body workout was planned and executed!
Warm-up:
The Thang:
2. Mosey to parking lot for and alternate sandbag carry and LBCs.
3. 10 squats with sandbags x2.
4. COT – YHC with the Takeout
The Moleskin
Today was a slow start numbers-wise, but we made up for it with effort. With the pre-run, we managed to get in 5+ miles and a ton of work. Hopefully, this is just the start of bigger and better things for Fat Camp. With the new format and the Fat Boy coming this summer (see Announcements below), I have a feeling that it is.
Despite the possibility of last nights “activities” coming up, Kirby put in a solid effort and even showed up for round 2 of the pre-run! General never seems to get enough workout in and showed up for both pre-runs and the work out. Bounty Hunter was blazing the trail and set a great pace for the rest of us. I think that my Q today must have been below the intensity of the unstoppable Haggis as he arrived early for pre-workout pull ups and continued to do post-workout pull ups. I guess I gotta step it up next time!
Announcements
~Fallout
In a nuclear reactor, the neutron population at any instant is a function of the rate of neutron production (due to fission processes) and the rate of neutron losses (due to non-fission absorption mechanisms and leakage from the system). When a reactor’s neutron population remains steady from one generation to the next (creating as many new neutrons as are lost), the fission chain reaction is self-sustaining and the reactor’s condition is referred to as “critical”. When the reactor’s neutron production exceeds losses, characterized by increasing power level, it is considered “supercritical”, and when losses dominate, it is considered “subcritical” and exhibits decreasing power. Today, Fat Camp was amped up to Supercritical!
Since this was my VQ, I had to got big and ensure all who attended felt like an A-bomb exploded on their body and the fallout (muscle fatigue) was guaranteed!
Warm-up:
The Thang:
2. After 3 full sets of the AMRAP, mosey over to the benches.
3. Mosey back to launch, with 5 minutes left, circle up to chisel the abs with each PAX leading an exercise. Most likely I’m making up these exercises since YHC has a horrible memory, but its close.
4. COT – YHC with the Takeout
Moleskin
I’m grateful for all those who showed up to support my first Q and those who couldn’t make it but gave me encouragement beforehand. The M thought I was crazy for how much time I spent prepping for my VQ, but Fat Camp is no ordinary AO, so I had to go big for the sake of those who look forward to a solid gear beat down!
I want to give a special shout out to General. This guy has continued to push me at every work out and helps drag me out of the fart sack if I’m feeling lazy! He has shown me what a true PAX looks like and has helped me build the strength and confidence to lead. When I first started F3, he stuck by me as the six, at the expense of his his own gains. I respect this guy is so many ways and I’m honored to workout along side him! He is humble and selfless, and always willing to help the PAX. His leadership with being a site Q and leading as a guest Q at many other AOs shows his commitment to F3 and demonstrates what F3 is all about! You are an inspiration brother!
~Fallout