- QIC: wingman
- Pax: Krzyzewski, Marta, mighty_mite, olympus, The Worm, Voodoo
There’s gonna be a wedding
Date: 2023-08-05 AO: olympus Q: voodoo PAX: Krzyzewski, mighty_mite, MARTA, The Worm, voodoo FNGs: None COUNT: 5 Warmup: I was warm after unloading all of the gear from my car, but the pax needed to move around a little.
SSH, IW, Windmills, maybe some LSS (all IC)
The Thang: A small group today, so no need for splitting into groups.
Station 1: Frank the Tank – each pax pushes out, recovers while others push, then pushes back. We did pushing and pulling (with harness forward, backward, bear crawl).
Station 2: Sandbags – carry sandbags of varying weight in various ways (shoulder, back, bear hug, farmer). Out and back each round.
Station 3: Heavy bells – each round, pax rotate through the different bell sizes, completing more reps with lighter bells and vice versa with the heavier ones. Round 1 was swings, round 2 was squats/deadlifts, and round 3 was cleans.
Recovery: Mary – between cycles of all three stations, we stopped for some Mary. The first round was box cutters and LBCs. Second round was dying cockroaches and Freddie Mercury.
The Rock pax joined us sporadically for sled pushing and Mary.
Announcements:
– Mighty Mite posted on the morning of his wedding (hence the title above). Pretty strong, but not unexpected considering who MM is and his commitment to F3 over the last 10+ years. He’s served on the SOB Board, been site Q at various sites, and has posted more times than anyone can count. He’s been a loyal friend and I’ve enjoyed working with him to develop our kettlebell workouts over the years. We’ll miss him, but our loss is the Fort’s gain.
– Orange Whip posted at The Rock and officially took over as our Area 51 Nantan. He introduced his shared leadership team (SLT): Lex Luthor (1st F Q), MARTA (2nd F Q), Astro (3rd F Q), Wild Turkey (CSAUP/Rucking/Other Q), and Emoji (Weasel Shaker). It’s a great group and I’m excited to see what they do next with our region. Thank you for stepping up to lead as F3 doesn’t just happen, it takes leaders to make drive things forward, particularly in a mature region like ours.
– Thank you to my outgoing SLT: Flipper, Hoover, Geraldo, and Orange Whip (although he’s not really going anywhere). Udder is our permanent Commz Q.
COT: O’Tannenbaum channeled his inner preacher and laid a strong one on the pax. Thank you for the take-out.
SSH, IW, Windmills, maybe some LSS (all IC)
The Thang: A small group today, so no need for splitting into groups.
Station 1: Frank the Tank – each pax pushes out, recovers while others push, then pushes back. We did pushing and pulling (with harness forward, backward, bear crawl).
Station 2: Sandbags – carry sandbags of varying weight in various ways (shoulder, back, bear hug, farmer). Out and back each round.
Station 3: Heavy bells – each round, pax rotate through the different bell sizes, completing more reps with lighter bells and vice versa with the heavier ones. Round 1 was swings, round 2 was squats/deadlifts, and round 3 was cleans.
Recovery: Mary – between cycles of all three stations, we stopped for some Mary. The first round was box cutters and LBCs. Second round was dying cockroaches and Freddie Mercury.
The Rock pax joined us sporadically for sled pushing and Mary.
Announcements:
– Mighty Mite posted on the morning of his wedding (hence the title above). Pretty strong, but not unexpected considering who MM is and his commitment to F3 over the last 10+ years. He’s served on the SOB Board, been site Q at various sites, and has posted more times than anyone can count. He’s been a loyal friend and I’ve enjoyed working with him to develop our kettlebell workouts over the years. We’ll miss him, but our loss is the Fort’s gain.
– Orange Whip posted at The Rock and officially took over as our Area 51 Nantan. He introduced his shared leadership team (SLT): Lex Luthor (1st F Q), MARTA (2nd F Q), Astro (3rd F Q), Wild Turkey (CSAUP/Rucking/Other Q), and Emoji (Weasel Shaker). It’s a great group and I’m excited to see what they do next with our region. Thank you for stepping up to lead as F3 doesn’t just happen, it takes leaders to make drive things forward, particularly in a mature region like ours.
– Thank you to my outgoing SLT: Flipper, Hoover, Geraldo, and Orange Whip (although he’s not really going anywhere). Udder is our permanent Commz Q.
COT: O’Tannenbaum channeled his inner preacher and laid a strong one on the pax. Thank you for the take-out.
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