The VSF was planted or maybe High Tide planted an actual SF…didn’t really notice? Nevertheless, 14 fartsack forsakers took to the OP campus for another weekly Ascent. Come to think of it, it’s probably the flattest AO other than perhaps McKee Elem. YHC is rambling…on to the Thang.
Thang:
Jog to field.
COP:
Seal Jack x 15 (IC)
Slow Squat x 15 (IC)
MC x 15 (IC)
IW x 15 (IC)
Lineup for some down & backs
75% Run down 60ish yards, backwards run back
High knees down, Buttkickers back
Lunge walk down, broad jump back
Jog to bleachers near concession stands/ball fields
7’s: Step Ups & Derkins
9’s: Dips & Squats
11’s: One-legged squats & Incline Merkins
Plankorama in between.
Jog to mound on one of the ball fields
Positions 1-9 with corresponding number of H-R merkins at each position. Lunge walk between 1-6. Broad jump to 7. High Knees to 8. Buttkickers to 9.
Jog to school.
People’s Chair
25 overhead press while in chair
Hands out front (aka the Frankenstein)
Hands overhead (aka the Heist)
Jog to playground for some partner work.
Partner up:
15 old school sit-ups while partner 2 holds partner 1’s feet while in plank position, Flapjack.
AMRAP pullups +3 w/partner assist. Flapjack.
3 Sets of sit-ups/pullups
Jog back to starting field for 6MoM
Dolly x 13 (IC)
LBC x 20 (IC)
Rosalita x 13 (IC)
CCV x 13
Makthar Ndjiaye x 10
Diamonds x 8
Freddie Mercury x 13
SSH x 25
Jog to parking lot.
COT
Moleskine:
Great effort by the pax. Great to see Tank back out among the pax and Kotters also to Far Side who’s coming off the IR. The pax rightly called out YHC when I failed to do a H-R merkin to start the work on the ballfield. #accountability
Strange Brew was leading the pax a good bit and doubling down = strong.
Before we started, Relo was relieved to see Hoffa pull in last and remarked that he avoided the LIFO tag.
Keep pushing yourselves men. It was great to Q this solid group of men.
Announcements:
Still time to commit to BRR – contact Baracus. Some of the best 2nd F in all of F3.
Nomad Run Sunday 0600 – launches at ABC lot at Arboretum.
USMC Mud Run April 12 – HighTide needs someone to take his spot. 480 of F3Nation are signed up for this – come join us! It’s a blast.
Posted on behalf of Jamboree.
With the big game on Sunday, who can we count on to tote the rock?
With the temperatures still in the mid teens, YHC decided to start hard and start fast. The large landscaping rocks at the end of the stadium were used as instruments of pain. Knowing what was ahead, YHC chose his rock wisely. Others were more bold in their choices (i.e. Haggis and Snowflake) and may have gotten more of a workout than they bargained for. Here’s what went down:
Mosey to back of stadium and grab rock
Run to Catholic practice field
7 Russian Twists w/rock ( in cadence)
Run the Catholic practice field(approx. 100 yards) with rock (like a football) in right hand out and in the left hand back
14 Rock Hoppers over rock (in cadence)
7 Russian Twists
Run the field
21 slow Squats with Rock (in cadence)
14 RH
7 RT
Run the field
28 Shoulder presses (Civilian)
21 S Sq.
14 RH
7 RT
Run the field
35 curls (civilian)
28 SP
21 S SQ.
14 RH
7 RT
Run the field
42 Crunches with rock on stomach (in cadence)
35 Curls
28 SP
21 S SQ
14 RH
7 RT
Run the field
49 second hold doing protractor with rock on stomach
42 Crunches
35 Curls
28 SP
21 S Sq.
14 RH
7 RT
Run the field
56 seconds of plank hold with rock on back
49 sec. of protractor
42 Crunches
35 Curls
28 SP
21 S SQ
14 RH
7 RT
Run the field one last time
Mosey back to put rocks up then to COT
Moleskine:
•Great job by the pax today on the frozen tundra
• YHC intentionally decided to have a workout that included no side straddle hops, no merkins, and no burpees. Judging from the chatter, it still was a successful painfest.
• Haggis picked up the side of a curb and Snowflake picked up a boulder. As we were running to the field, YHC told Snowflake that he might regret that choice. As it turns out, I think MT switched rocks with him halfway through to give him relief.
On the last sprint, Haggis decided to do extra LBCs rather than carry his large coupon.
• There was a lot of counting this morning as the count went up to 56 in multiples of 7 in honor of all the touchdowns Peyton’s going to put up this week-end. Philmont commented that YHC sounded like a metronome, which unfortunately had YHC thinking about his 5th grade piano teacher, Mrs. Prunty.
• It was an honor shepherding (without the rod and staff) such a fine group of men this morning. Now, it’s time to line up with the other sheep (from The Stand). I am Third.
Announcements:
• Hops is leading Ascent tomorrow at Old Providence Elementary.Great workout for those rehabbing or FNGs
• Sign up for BRR
5 pax posted for another Thursday gathering of The Yardstick. Agony had posted at Bastion prior, but the rest had not hit a 1st F workout prior to the 3rd F workout.
The Thang:
Great discussion and insight from all the pax — focused principally on how we so often try to limit God’s intentions and his ways to what we can conceive or imagine. We try to shrink him down to our size. Pretty prideful to assume our finite, limited minds can fully discern His plan for this world. (Isaiah 55: 8-9)
If we can allow ourselves to be humbled (which He will do to us whether we want to be humbled or not), then maybe, just maybe, we’ll be willing to admit that His plan is actually better than ours.
Other questions to ponder included:
* Is there really one way to God? John 14:6
* Is there really one name by which we must be saved? Acts 4:12
* Is there really a Book of Life? If so, how do we get our names in its pages?
As always, it’s a highlight of YHC’s week to be a part of this 3rd F group. Special welcome to Tank who joined The YardStick pax for the first time. Come back brother. All are welcome. The invitation is for all.
Announcements:
Next week: How would you want your obituary to read? What do you want people to say of you when you die?
8 of the pax gathered in a corner near the WF Atrium; and the brown baggers of the Lions Den, after a pre-game Namearama, dug into Matthew 3:13-17.
The Thang:
FNG to Lions Den –> Rev. Flo-rida prayed the pax in
Great discussion and questions such as:
*How humbled must John have been to baptize Jesus? He wasn’t just baptizing a cousin; he was baptizing the one about whom he had been testifying…the Messiah.
*Was it necessary for Jesus to be baptized? If so, why?
*How important is it for us to have the approval of our father? And what about our 2.0’s – how often do we let them know how pleased we are with them?
A privilege for YHC to spend a lunch hour with like-minded men searching for the truth to matters of infinite consequence. Not a bad way to spend an hour. Great to have Rev. Flo-rida and Boba Fett join the Lions Den pax for the first time. Hope to see you guys again soon. Aye!
Announcements:
Ribeye on Q at The Lions Den next week. Text:John 1:29-42
The VSF was planted. 22 men, with a 23rd joining us at some point in the dark gloom, set out for another Wednesday morning hike through Death Valley.
The Thang:
Prior to launch, the pax partnered up with someone of similar fitness level….or that was the goal anyway. Throughout the 45 minutes, the pax was exhorted to not leave their buddy from COP to COT. More on that in the Moleskine.
Jog to track for warmup lap
COP:
20 Rockhoppers (IC)
20 Squats (IC)
15 Groiners (IC)
15 H-R Merkins (IC)
Mosey back to track.
4 laps of 4 corners of the following exercises:
Lap 1: Jump Squat x 13
Lap 2: Partner hand-slap merkins x 13
Lap 3: Burpees x 13
Lap 4: Decline merkins x 7 (alt. corners – partners feet on back of planking partner)
Plank when finished after each lap.
Mosey to football field
Lunge walk across width of football field
Burpee broad jump 1/2 way across field
Bear crawl the other 1/2 of field
Jog back to launch lot
Prairie Fire Mary – 10L, 10C, 10R. Flapjack.
20 old school sit-up’s while partner planks with hands on feet. Flapjack.
People’s Chair – back-to-back with partner
Flutter x 13 (IC). Hold it for 90 seconds.
COT
Moleskine:
Immediately prior to launch, YHC noticed one of the pax still in his car. Thought it was a thin-skinned pax rethinking the post in the cold, so YHC ran over only to discover it was Strange Brew – who has endured temps the likes of which the rest of the 22 pax have never even imagined. DK saved you the LIFO label though Brew!
TR was especially anxious to get moving. Great work by the pax. Tried to keep us moving and didn’t hear much talk once we got moving, so O2 deprivation was at least partially the reason. Appreciate Fletch -my partner and fellow MudRun #closetalker waiting on his buddy at a few of the corners.
Some of the pax were donning headlamps, and they were useful today. It was darker than normal for some reason. Stars out but no moon?
Good to have Cheese Curd back out among the pax – Kotters. And T-claps to Prohibition who has been posting machine since his FNG post just a couple weeks ago.
It’s a new year men – remember to keep EH’ing the sadclowns in your world. They need this just as much as we did…and we still do for that matter.
YHC’s repeated exhortation to “stay with your buddy” comes from Lone Survivor. I’m almost finished with the book (and will be prior to Friday night – see announcements). It’s a powerful story. Marcus Luttrell’s love for and commitment to his SEAL team buddies is what has gripped me the most; even more so than the crazy training they endured, and the harrowing and ultimately deadly operation they undertook in the Afghanistan mountains while going after the Taliban crazies.
Grateful for Stagecoach tapping me to Q at Death Valley, and even more thankful for our brotherhood in F3 – Aye!
Announcements:
Lone Survivor movie Friday night at Cinebarre-Arboretum. Happy hour at 7pm at Vintners. Movie at 8:30pm. Bring cash/check (no credit cards). Don’t pay at booth – pay at table outside our reserved theater.
Also, for those who were at The Fort convergence and Joe Davis Run last Saturday and didn’t chip in – bring cash Friday night to defray cost of onsite coffeeteria. Any profits will go to the Run’s charity: Keystone Substance Abuse Center.
Saturday morning at all Area51 AOs –> The Murph. Post…and EH a buddy.
HDHH tonight at The Lodge at 6pm.
Rebel Yell Thursday – new location – Stonecrest. Same AO as Wednesday’s The Maul.
(posted on behalf of Silent Bob….sort of)
The VSF was planted, and 20 men consisting of a strong blend of southern Metro and northern Area51 pax got after it with FOD leading us down a pitch black Camilla Drive for another Monday morning rendition of DMZ.
The Thang:
Jog .4 miles to Carmel MS bus lot for COP in cadence:
SSH x 25 (or 30?)
Merkin x 15
MC x 25
Jog to hill near baseball field
Jacob’s Ladder with Burpees at top – up to 7
Jog to track
4 corners of the following:
LBC x 10
Squat x 10
Diamond Merkin x 10
Turkish get-up x 10 (at first corner, FOD audibled to 5 at the remaining 3 corners)
At this point, FOD handed the reins and his watch to YHC.
Jog to bus lot for:
High Knees – 50 yds
Lunge walk – 50 yds
Karaoke – 50 yds, flapjack (so to speak) – 50 yds
Split the pax into 2 groups
Bear Crawl up the handicap ramps, run down the stairs, 13 Hand-Release Merkins at bottom – 3 sets of this
Jog back towards launch point, stopping at the 2 traffic islands for:
Flutter x 13 in cadence at 1st ramp
Plankorama of various sorts at 2nd ramp
Jailbreak to the launch point
Mosey to C@C lot for Mary session in cadence:
Dolly x 13
Knee-ups x 8
Plankorama of various sorts
Mosey back to launch point for COT
Moleskine:
At roughly 5:29.40 – FOD and YHC determined Silent Bob was AWOL for one of the following reasons:
1) Forgot he was on Q at DMZ and was deep in the fartsack
2) Remembered he was on Q but remained deep in the fartsack anyway #refusenikQ
3) Was incapacitated due to illness, too much Christmas cheer, or both
4) Was DR and failed to call for reinforcements
So….FOD & YHC decided to split the impromptu Q duties and lead these 20 hearty souls in a holiday stroll through the DMZ.
Mumblechatter was silenced pretty quickly when FOD called for the Jacob’s Ladder immediately following COP. #unsavory
CR’s new Garmin/GPS/MapYourRun wristwatch could not, however, be silenced….good grief. Speaking of watches, YHC needed to borrow FOD’s so to keep the pax on time. Much obliged partner.
In addition to Silent Bob apparently fartsacking his way through his holiday break, Cadillac informed that he was to clowncar it with Chelms this morning, but aka Tater Tot stayed curled up for an extended winter nap in his fartsack as well.
CR was audibly pleased when FOD dusted off the Turkish get-up’s…and the audible to 5 at each corner from 10 was well-received by all the pax.
Intel’s GI issues did not go unnoticed — flat out crop-dusting the pax all the way around the track. YHC is glad he wasn’t behind you on the Bear Crawls up the ramps. #malodorous
TR was uncharacteristically non-vocal due to still fighting off the Skunkvergence Flu, though saved a jab for the Mary session at the end when YHC clearly couldn’t make it to 13 on the cadence-count knee-up’s #humbledQ
Enough of the rambling. Thanks to the DMZ pax for enduring an ad-libbed duo Q from FOD and Hops.
Happy New Year brothers. May God evidence Himself in our lives this coming year in ways we couldn’t have imagined and in a manner where only He gets the glory.
Announcements:
Winston-Salem launch this Saturday, Jan. 4th – Hanes Park – f3winstonsalem@gmail.com
Charleston re-launch – Saturday, Feb. 1st – f3charleston@gmail.com
New workout on Wednesdays at Carmel MS launches next Wednesday, Jan. 8th – “Run & Gun” – Regimen will be a race-pace 5k followed by tabata’s.
1/1/14 Convergences:
Area51 – South Charlotte MS – 7:00am – Joker, Stagecoach & Young Love on Q
Metro – Freedom Park – 7:00am – meet at train
Joe Davis Memorial Resolution 5K – www.joedavisrun.com – Register – still time to join the pax after a convergence with The Fort at 7:00am – race at 9:00am.
LoneSurvivor/Murph – Area51 – click link below for details below. Don’t want to miss this one men!
The VSF was planted as Wingman pulled in at 0530 + 13 seconds….and 15 Friday morning fartsack forsakers took off for a rather unorthodox and fully unpremidated? assault at Centurion.
The Thang:
14 actually jogged out of the launch lot, and Jamboree joined us about 90 seconds in as he had run from home to post at Centurion; so we had 15 ultimately.
Jog 3/4 around football stadium and over to one of the lots along Little Avenue for brief COP.
COP:
Squat x 20
Mtn Climber x 20
Freddie Mercury x 20
Jog to Natatorium lot.
Lunge walk down the hill.
At this point, the pax was certain that YHC was making up the workout regimen on the fly.
As one pax ran up and down the hill, the other 14 did the following exercises. Each pax ran up/down the hill once. (YHC makes no claim of full accuracy to the following, and by all means – shout out in comments to add/amend):
15 Merkins, 14 Squats, 13 CDDs, 12 H-R Merkins, 11 Rockhoppers, 10 Widearm Merkins, 9 Diamond Merkins, 8 one-legged squats (8 each leg), 7 Jump Squats, Plankwork while some of the pax ran including Christian Laettner, Rocky Balboa’s, Elbows, 6-inches, etc, etc.
Bear crawl up the hill….couple of #refuseniks in the crowd, and at the risk of offending I will name LD as one of those. Had YHC called plank-walks up the hill, LD would have been waiting at the top for the rest of the pax. #notdoingit
Jog to back entrance of CCHS for some more ad-libbed hill-running. Similar format to the hill work at the natatorium….and same disclaimer of any accuracy to the following:
15 MC’s, 14 Freddie Mercury’s, 13 Peter Parkers, 12 LBCs, 11 Flutters, 10 CDDs, 9 Dolly’s, 8 Diamond Merkins, 7 Shore Shoulders – 7 forward & backward; can’t remember the rest other than PH leading us in his Squat 4-point dance, toe touch thing…which incidentally puts small tears in the MCL or PCL or ACL…. #sweepthelegJohnny
High knees to stop sign.
64-yard lunge walk to stop sign…a CCHS record.
Grab a rock so to reminisce a bit about Tuesday’s Skunkvergence:
Overhead press x 13
Louganis x 13
Tricep Extension x 13
Russian Twist x 13
Suicide Runs in main parking lot:
20 yards, 50 yards, 80 yards, 110 yards – AYG.
Mosey back to launch lot for COT.
Moleskine:
Good crew out there today. Soft Pretzel: FNG to Centurion? Thanks to the pax for enduring some ad-libbing from YHC; though I think a sufficient amount of pain was doled out. YHC was appropriately hissed for calling Diamond Merkins both times when it was my turn to run the hill. #avoidthekryptonite
T-claps to Jamboree for running from home to Centurion…though YHC gave him a ride home after his FNG post to The Stand afterwards so he wouldn’t be too late to work. Good turnout at The Stand, btw, with 7 pax posting including 3 FNGs. #3rdF
Wingman did not disappoint or surprise with his usual late arrival to Centurion. Someone else arrived as we were launching – shout out below and be duly recognized for your tardiness.
Had never noticed those rocks before in all my Centurion posts – will remember next time I’m on Q….if Chelms invites me to Q again after hearing complaints from the pax from this morning’s effort.
…and 2 days, 2 posts for Bugeater after Q’ing Hydra yesterday….I sense a trend here brother! See you tomorrow morning.
Frasier and Jamboree were torching the suicide runs as we finished. No surprise there. #smokeboots Long Distance, interestingly enough, had plenty of gas left in the tank as he was getting after it on the run back to the launch lot for COT #cantwaitfornameorama
The yuletide pain was felt, made worse by the pax’ overindulgence in Christmas cookies & libations over the preceding 3 days #yuletidecomeuppance
Good work out there this morning men. See you again soon in the gloom.
Announcements:
Tomorrow:
1) Olympus converges with Day Zero @ Day Zero – 0630 start; 45 min of Olympus-KB pain followed by Day Zero-like pain
2) Ascent converges with The Rock @ The Rock – 0700
New Years Day Convergence at SCLT MS – No Anvil. No The Maul. Watch for more info from Joker via tweet or email or website or some such.
www.joedavisrun.com – Next Saturday 1/4/14 @ 0700:
1) Convergence with The Fort @ 0700, 2) Coffeteria onsite, 3) Joe Davis 5K @ 0900
350 signed up – but still time to sign up! Wingman will tweet/post more details soon.
Friday, 1/10 and Saturday 1/11 – Lone Survivor and The Murph:
The shovel flag was not planted as Harley was gone, so we’ll say the VSF was planted and then 24 of Area 51’s finest would-be mumblechatterers got after a Combine-like approach to Skunkworks.
The Thang:
COP:
Mosey to field w/KB
SJs x 20, SSHs x 25, H-R Merkins x 13, Goblet Squats x 13
PARTNER WORK
ASCENDING LADDER SUICIDES
Start with exercise, then AYG lap after each, so we did 10 total laps after the following:
MoM: Mason Twists w/KB x 13, CCVs – 13R/13L
Hand-off to Tiger Rag for the last few minutes for the following:
Moleskine:
Skunkworks started off in somewhat predictable fashion other than the SJs – which got the “tough guys” mumblechattering something to the effect that the exercise wasn’t manly enough….as if the pax looks manly doing any of these exercises in the gloom. Didn’t hear any of the aforementioned tough guys mumblechattering once we started the 13 AYG laps in between the metalwork.
All Merkins and Burpees were hand-release variety, so to eliminate the poor form, head-bobbin’ merkins, spartan burpees, etc, etc. #crowdpleasers
Safe to say the pax would have welcomed more than the one 10-count that Young Love called out.
A few other comments:
* Great to see the return of Brown’s Mushmouth lid, rivaled only by Semi-Gloss’ yellow Garlock lid and Udder’s workout beret.
* A few of the smokeboot-wearing pax lamented the tight track not allowing for passing. Agreed. #shorttrack #rubbinsracin
* Site Q Harley will undoubtedly be disappointed that YHC’s regimen did not elicit any merlot spillage. #qfailure
* TR did ask for a 10-count of sorts after finishing the 13th lap, so YHC did a couple Mary exercises prior to TR’s launching the Viking attack on the pax.
Announcements:
TR on Q at The Charge tomorrow. Radar on Q at DV. A pax to be named later on Q at Anvil & The Maul.
Also, could be a good time to check out a 3rd F workout if you haven’t done so already: Aftermath (Wed @ Sbux-Piper Glen), The Yardstick (Thu @ Panera-SoPk), Compass (Fri @ Arbo-ChikFilA), and The Stand (Fri @ Panera-Carmel Village). 0630 – all pax are welcome – come just as you are.
Lone Survivor Movie Premier – Evite that came from Stone Cold now functional (email went out 12/12). Friday, January 10th – join the pax for a solid 2nd F opportunity; then be sure to post at an Area51 site near you Saturday morning for The Murph at all 7 Saturday workouts – Area 51, Outland, Stonehenge, The Rock, Day Zero, Ascent (modified), & Olympus.
Skunkvergence on Christmas Eve to be Q’d by TR. Fast Twitch to converge at CDHS with the Skunkworks pax. No word from the Bagpiping SOBs yet? Coffeteria to follow Skunkvergence at Arboretum somewhere.
Don’t forget the Joe Davis 5k Memorial Run on Saturday, Jan. 4th. Worthy cause and also great way to support our brother Rock Thrill. The Fort will host a convergence at 7am, followed by onsite coffeteria then the 5k.
Other announcements – check website, twitter, or ask a brother of the pax who’s more in-the-know than you.
The SF was planted then uprooted as 11 pax including 1 FNG carried Old Glory 1 mile west to join the Day Zero pax for Semi-Gloss’ 1st Q.
After 4 of the pax including YHC did 30 minutes of iron and rope pre-work, TR convinced YHC to take The Rock show to Day Zero. And it was a good call.
The Thang:
See Day Zero backblast for most of what the pax did. But other than the 2 mile round trip run in between the 2 sites, we did some plank work and some Mary along the shovel flag parade route. One particulary unsavory exercise that was a first for YHC was the downhill Freddie Mercury. It will return to a workout near you, and you won’t like it.
Kudos to Semi-Gloss for a strong tabata regimen incorporating rocks before handing off to Bananas for some 11’s and some partner bear crawls, sprints and other sundry painful work.
When The Rock pax got back to home base, we had some time for some more Mary including protractor, plankorama and CCVs, of course.
The Moleskine:
Tiger Rag was his usual vociferous self, Q-jacking the pre-work even though he was 10 minutes late. Welcome to GoodRide who was EH’d by Spandex and some Metro brethren AP and Booty. Good to have you out with us brother. Look forward to seeing you again soon.
Favorite moment of the morning was probably when Tadpole was carrying Old Glory, and remarked as we were returning to The Rock campus: “I love that sound!” He was referring to the flapping of the Stars & Bars in the wind. Aye! That young man is wise beyond his teenage years.
Appreciate the hospitality of the Day Zero pax despite the fact we weren’t invited. It was also great to see Strawberry and Dickies back out – Kotters to both of you.
2 years in F3 for YHC. Thankful. Humbled. Two of my favorite aspects of an F3 workout: (1) seeing an FNG who you know will become a fixture among the pax and (2) seeing a 1st time Q step up and ably accept and handle a mantle of leadership.
Announcement:
Mostly the usual stuff you’ll read about in the weekly email and Twitterverse, but do want to remind all of the Joe Davis Memorial 5k on January 4, 2013. Convergence with The Fort pax, coffeteria, and then the 5k for a worthy cause and to lock shields with our brother Rock Thrill.
Posted on behalf of Jamboree (who went short sleeves and shorts in the 26 degree chill)
19 pax upheld the Boy Scout slogan (“Do a Good Deed Daily”) this morning by assembling in the 26 degree gloom for some quiet pain.
Thang:
Warm-up:
Run .5 miles to Carmel Rd. Post Office
On the way – do two sets of 24 “knees to the ground” lunges
COP in field in front of Post Office
Cadence Count of the following:
12 Merkins
12 Mountain climbers
12 Peter Parkers
12 Freddy Mercury
Proceed to the 4 Pain Stations situated around the Post Office. After finishing each station, run to the next one.
Round 1
1) Bear crawl up the grassy knoll and do 12 Hand Release Burpees
2) 24 Jump Squats
3) 36 Rock Hoppers
4) 48 Russian Twists
Round 2
1) Bear crawl up the grassy knoll and do 12 Hand Release Burpees
2) 24 Diamonds
3) 36 Squats
4) 48 LBCs
Mosey to Panera Parking Lot
Hand Release Burpee Ladder – 12 all the way down to 1. One group starts in the parking lot and one group starts at top of stairs. Run the stair circuit six times until all the burpees are done. A couple of minutes of Plank work was led by Hops and Long Distance.
Run back to Catholic for the COT
Total number of hand release burpees for workout was 102
Moleskine
Impressive work by the pax this morning. Not much mumblechatter, but it might have been because the pain was being delivered by one of the least vociferous pax. YHC hopefully delivered some quiet pain. Initial feedback is that pain was sufficiently delivered (especially with the hands free burpee ladder). We did a little more running than usual at Centurion (which Bratwurst was thankful for).
Long Distance was sporting his snappy jogging suit again. It must have inspired him because he had the pax crying for mercy when leading the “J Lo” during some plank work. YHC is very thankful for all the encouragement for his first “full” Q. Look forward to leading again soon.