You Go, I Go
All of the 13 Pax gathered at Calvary for #RockZero expected to workout in the pouring rain. But the 100% chance posted on the weather apps yesterday kept decreasing, and we ended up with a very nice morning for getting some work done. After a thorough disclaimer that no one listened to was given, off we went meandering around the vast parking lot until we found a good spot for COP.
- IWs x 15 IC
- MCs x 15 IC
- Merkins x 15 IC
- LSS x 15 IC
Then we took the long way to the rock pile in front of the Church. Even with a leadership change, Flipper’s RZ Manifesto remains in tact and so one must take circuitous routes to get the required 3 miles. We fell short of the mark by only reaching 2.5 miles this morning, which will reflect in my performance review and will likely mean that a % of my pay will be withheld.
At the rock pile, instructions were given to find a partner of similar strength. One partner was to grab a lifting rock that would challenge you but would allow for some higher reps work. The other partner was to grab two smaller rocks that could be held in each hand. (Note: I should’ve clarified two rocks that could be pinched with the finger tips while carrying…next time). Then we moseyed up the front parking lot for the workout.
You Go, I Go
Partner A does 10 reps of called exercise while Partner B rests. Then Partner B does 10 reps of called exercise while Partner A rests. Take turns until each Partner gets 100 reps.
- Merkins
- Squats with the lifting rock
After those two rounds, Partner A grabs the two smaller rocks and walks the front parking lot loop while holding the rocks with his fingertips to work on grip strength. Partner B runs the loop until he gets back around to Partner A, then Partner B walks with rocks while Partner A runs the loop.
Then back for a round of You Go, I Go: Overhead Presses
Then another round of the loop with the small rocks.
Then back for a round of You Go, I Go: Curls
Then another round of the loop with the small rocks.
Then back for some more You Go, I Go.
- Flutter kicks (with the resting partner holding 6 inches)
- Burpees x 5 each round, until each Partner reached 20.
Return the rocks. Mosey back to launch point. One sprint out and back to kill the clock.
The Skinny
A lot of big talk has occurred and many promises have been made at The Lodge on the eve of workouts. Apparently last night was no exception, as Hops and Bugeater committed to the workout, and berated Mall Cop until he HC’d via text later in the evening. But only Mall Cop showed up and got better. Iron Horse was a witness to it and even he drove in from Union County to post.
Gummy complained a lot as usual…about the exercises, about the reps, about the weather. Even had the nerve to call out Marlin for his overhead press form. He even complained about the rock he selected, as it had a very dangerous point, especially on the downward movement of the curl. IH was Gummy’s partner and claimed he wasn’t worried about which “point” would win that battle. But if it’s more that 4 hours IH, call a doctor.
It seems liked BLC, Sprockets, Nemo, Swiffer and Rafiki were all one big group. They all kept switching up rocks and rest periods…but all in all put in a solid morning’s work. They all took their squat form very seriously.
Elsa worked so hard that he needed three different coffees at Starbucks to recover.
Flipper and Geraldo partnered and talked about how much better things would have been with their GoRuck sandbags.
Hoover appointed himself RZ Czar…and also wasn’t there.
Joe Davis Run – 3/9
You’ll Feel That Later
13 men gathered at Calvary for Anvil leg day. After a proper disclaimer, off we went.
The Thang
We moseyed from the launch point, picking up Brilleaux along the way, and ran up Calvary’s main thoroughfare to a section of the vast parking lot where we assembled for the COT:
- IWs x 10 IC
- MCs x 10 IC
- Merkins x 10 IC
- LSS x 10 IC
- LBCs x 10 IC
After COT, we moved over the rock pile to pick up our lifting rock. Then we moseyed to another part of the Calvary parking lot and circled up for some leg work:
- Low Slow Teabag Squats x 20
- Good Mornings x 20
- Alternating Lunges x 10 each leg
Drop the rock and run to the HotBox. Find some bench for 3 sets of:
- Lil’ Hazes x 10 each leg
- Single Leg Squats x 10 each leg
Run down the soccer field and the base of the hill for:
- 5 Jump Squats then AYG Sprint to the top of hill x 5
- AYG Sprints to the top of the hill x 5
Run back to our rocks for a second set:
- Low Slow Teabag Squats x 15
- Good Mornings x 15
- RDLs x 15 each leg
Drop our rocks and run back to the HotBox. Find our bench for 2 sets of:
- Lil’ Hazes x 15 each leg
- Single Leg Squats x 15 each leg
Back to the hill:
- Sprint to the top of the hill then 5 Jump Squats x 5
- Spring to the top of the hill x 5
Run back to our rocks. 5 burpees OYO. Return your rock. Run back to the launch point for:
- Straight Leg Lifts x 10 IC
- LBCs x 10 IC
- Merkins x 15 OYO
Moleskine
Ever seen those guys that all they do is chest and arm day? Tight tank tops with big ole guns and baggy shorts with little chicken legs.
We never want to look like that, so we did some serious leg work today. Well, all of us except Spackler, who just did curls the whole time…said his glutes already get enough work, whatever that means.
In addition to the squats and hamstring work, we got in some good hill sprints too. By moving around the vast campus, we ended up with just over 2 miles. Perfect bootcamp…but where was @Hops?
The leg workout always seems pretty innocent when you’re in the middle of it. YHC kept reminding the pax they’d feel it later. Plenty of comments and jokes about that, which cannot be repeated in a public forum.
Thanks Mr. Lorax and Brushback (who never post at the same time) for the opportunity to lead.
Don’t Stop on 6
The Intro
Cold morning at OPES as the Pax gathered for #F3Hydra after having last Thursday off for Thanksgiving. It was one of those mornings where guys sit in the cars until right up to kickoff. Yet still we waited on Gloss. After the disclaimer, off we went.
The Thang
Mosey around the back of the school to the opposite side parking lot for COP.
- IWs x 10IC
- Merkins x 10IC
- LSS x 10IC
- MCs x 10IC
Mosey across Rea to the church rock pile. Grab a rock you can handle for 25 reps. The routine was 25 reps of the called exercise with the rock, drop the rock, run around the church but stop at the corner of Edenbridge Lane and Rea for 25 merkins, keep running around the church back to where the rocks were and do called core exercise until the six arrived, then complete called core exercise x 10IC
- Round 1 – 25 curls, run, 25 merkins, run, LBCs x 10IC
- Round 2 – 25 squats, run, 25 merkins, run, Flutters x 10IC
- Round 3 – 25 presses, run, 25 merkins, run, Dollies x 10IC
- Round 4 – 25 lunges, run, 25 merkins, run, Freddie Mercuries x 10IC
- Round 5 – 25 tricep presses, run, 25 merkins, run, Toe Tap Crunches x 10IC
- Round 6 – 25 shoulder raises, run, 25 merkins, run, Backscratchers x 10IC
- Round 7 – 10 reps of each exercise above, run, 25 merkins, run, Burpees x 10OYO
After round 7, we returned the rocks and moseyed back to our COP parking lot for grinders. After a few minutes of grinders, we moseyed back to launch for quick finale.
- Merkins x 10IC
- LBCs x 10IC
Done. COT.
The Moleskine
Joshua 6:1-4;15-16 – Now the gates of Jericho were tightly shut because the people were afraid of the Israelites. No one was allowed to go out or in. But the Lord said to Joshua, “I have given you Jericho, its king, and all its strong warriors. You and your fighting men should march around the town once a day for six days. Seven priests will walk ahead of the Ark, each carrying a ram’s horn. On the seventh day you are to march around the town seven times, with the priests blowing the horns. On the seventh day the Israelites got up at dawn and marched around the town as they had done before. But this time they went around the town seven times. The seventh time around, as the priests sounded the long blast on their horns, Joshua commanded the people, “Shout! For the Lord has given you the town!
With the cold weather this morning, the goal was keep us working and moving as much as possible. Also wanted to get some lifting in. Seems we accomplished both, with minimal complaining and refuseniking, save the usual, of both, from Gloss and Spack. Since we were in the church parking lot, after round 6 we had a little Bible story time about Joshua and Battle of Jericho. All the pax seemed to have paid attention as kids in Sunday School, as they all knew they marched around for a seventh time before the walls came down. Don’t stop on 6.
Great group of men at Hydra, as usual. Good to be back out there. After a Puddin/Gloss exchange (which is #NSFW), Sleepy noted he’d missed that kind of humor since he hadn’t posted in a couple of weeks. Hopper, Sprockets, Ironsides and One Eye went about this workout very business-like and with great integrity on the reps #MenOfHonor. Mailman did solid work and didn’t appear to be holding back for his VQ at #F3Centurion tomorrow. While some guys grabbed rocks they could handle for 250 reps, Queen grabbed one most could handle for 2.5 reps #LunkAlarm. Pretty sure Jet Fuel had his half-zip tech pullover tucked in. Marge was basking in the glow of 12-0 and 5 in a row…he just kept repeating that for 45 minutes. BOG doesn’t do push-ups, he does earth-downs…was maxing out on the merkins. Spack did curls for every round. Iron Horse failed to post after a late night HC on Twitter.
Thanks to Marge and Queen for the opportunity to Q, in spite of my hiatus due to running.
The Announcements
Christmas party this Saturday.
Centurion Century
The Site-Qs failed to pay the power bill, so 15 men gathered in the darkness of the CCHS parking lot in anticipation of this morning’s Centurion. As we launched, we made the U-turn for a late-arriving pax and, now 16 strong, we gathered in the same dark parking lot for COP. Our theme for today was Centurion Century.
COP – 100 Reps (IC)
- IWs x 20
- Merkins x 20
- Squats x 20
- MCs x 20
- LBCs x 20
Then we took off up Little to McMahon and rock pile. Find a lifting rock.
100 Reps (Civilian Count)
- Curls x 25
- Tricep Extensions x 25
- Presses x 25
- CDDs x 25
Run up McMahon, turn left into an office driveway, run around the traffic circle and then get back to our rocks. Repeat the same set above and return our rocks.
Mosey up to 51 and then into the main entrance to the picnic tables. Find some bench or wall.
100 Reps (Civilian Count)
- Left Leg Li’l Haze x 25
- Dips x 25
- Right Leg Li’l Haze x 25
- Decline Merkins x 25
Run around to the building entrance, up the ramp, lunge walk to the steps, then get back to your bench or wall. Repeat the same set above.
Mosey to Tartarus and find a partner. Partner A runs the back side short ramps to the top and then down the middle staircase. Partner B does burpees. Flapjack until you reach 100 burpees with your partner. Repeat with 100 jump squats.
Mosey back to base for some token flutter kicks to run out the clock. COT.
____
Crisp but beautiful morning after rain of Noah proportions all week. The Centurion pax were eager to do work, save Marconi who came in late and overshot the side school entrance before landing safely. Think he just likes using the backup camera on his Tacoma.
As Mermaid exited his vehicle, he noted that he had just seen a shooting star, as vividly as he had ever seen. Pretty sure he wished for burpees, which happened. Now I’m a believer.
As I noted, the pax were eager to work. So it was unusually quiet, as there was a high degree of intensity. It was refreshing, as I’m used to chatter-filled, refusenik-laced workouts with Gummy.
I’d like to thank my partner Spanx. He volunteered to burpee first, which meant I ran twice while he knocked out 65 of our 100 burpees.
Love it when the weather turns cold…Margo grows his beard really long and Hops breaks out the camo pants.
Next week, Centurion with converge at Cerebus for Black Friday, 0630. After that, on 11/30, Mailman has volunteered for his VQ…way to step up and lead my brother.
____
Turkey Drive for Metro – Mermaid will comment with link.
A51 Winter Gear – High Tide will spam this and every other BB, Twitter posts, and Slack channel with details.
Seal of Approval
12 men gathered under the parking lot lights and eye of the security guard at Calvary to be forged on the #F3Anvil. Here’s a review of what we did.
The Thang
After a brief, but heartfelt, disclaimer, we moseyed up the Rea/51 cut-thru road to the parking lot area by the big sand piles where we gathered for COP:
- IWs x 10IC
- Hillbillies x 10IC
- MCs x 10IC
- Merkins x 10IC
- LSS x 10IC
We ran over to the rocks by the softball field and picked a solid lifting rock. We took our rocks over to the parking lot and lined up abreast at one of the light poles. We did three rounds of lifting running.
- Round 1 – Merkins x 10, Curls x 10, Presses x 10, Squats x 10, Flutter Kicks x 10IC, Run to the far cones (unless you’re @Brilleaux, then you stop short) and back.
- Round 2 – Merkins x 15, Curls x 15, Presses x 15, Squats x 15, Tricep Presses x 15, Lunge walk then run to the far cones and back.
- Round 3 – Merkins x 20, Curls x 20, Presses x 20, Good Mornings x 10 + Squats x 10, Dollies x 15IC, Run to the far cones and back.
Return our rocks to the pile and mosey to the soccer pitch, at the base of hill. Find a partner. Partner 1 runs the hill, 1 burpee at the top, 1 jump squat at the bottom…keep repeating until Partner 2 returns from the hotbox after completing 15 step-ups, 15 dips and 15 derkins. Flapjack. For round 2, we did 5 merkins at the top and 5 squats at the bottom and 10 Lil’Haze each leg, 20 dips and 20 incline merkins in the hotbox.
After some planking, we circled up on the wet pitch (per Stone Cold’s request) for Mary.
- LBCs x 10IC
- Heels to Heaven x 10IC
- Right elbow to left knee x 10IC
- Left elbow to right knee x 10IC
- Flutter kicks x 10IC
- Toe tap crunch x 10IC
- Freddie Mercury x 20IC
- American Hammer x 10IC
Run back to launch point. Right at 2 miles and the @Hops’ Bootcamp Seal of Approval.
Moleskine
Solid group of men like always at #F3Anvil this morning, including @Lorax being there to back to back weeks for the first time since becoming site Q and a #Kotters appearance from @49er. YHC hadn’t seen @49er much since waking up with him in the spooning position on a BRR van in 2013…it was magical. He did some pre-run with @StoneCold (who apparently pre-runs every workout he attends) and looks as fast as ever. Hope you keep posting brother.
The rest of the guys are pretty much #F3Anvil regulars, showing up every week to put the work in. Good to see @Hammer owns something other than a #Klimpsun shirt. @Hannibal complained pre-launch about a lot of merkins and burpees, of which we did some, and tried to attribute a merkin ladder workout to a YHC Q. Think you have me confused with @IronHorse, which hurts. A lot. @Hops is sweating machine, wringing out his shirt and creating a stream running down the parking lot to the campus drainage ponds. It was MrBrady-esque.
@Dangerfield…18…Senior year…posting at 0530 on a Wednesday. Solid work young man. @Snuka has speed to burn at 56. @Scratch&Win has amazing bandanas. @Brushback bragged about how awesome NCState looks in its preseason hype videos. It was all a good time.
Thanks for the opp to lead @Lorax. Great take out by @StoneCold
Evelyn’s Rock
A solid 24 gathered for #F3Hydra. Here’s what we accomplished:
The Thang
After brief but heartfelt disclaimer, we launched from the usual parking area, turning left onto Rea Road but then moseying to empty lot on the right side of OPES. We circled up for YHC’s usual COP:
- IWs x 10IC
- MCs x 10IC’
- Merkins x 10 IC
- LSS x 10IC
From there we ran across Rea Road to the rock pile at the church. Find a partner and one of you grab a lifting rock. Some went pretty ambitious on the rock choice while others grabbed the equivalent of one of those pink barbells with the handles. Instructions were given for Partner 1 to run to the church entrance off Edenbridge for 10 Merkins and then run back. Partner B was to rotate through 10 Curls, 10 Tricep Presses and 10 Shoulder Presses with the rock. Flapjack until each partner had gone 5 times and completed 50 Merkins.
We returned our rocks and moseyed out of the lot, turning left onto Edenbridge and then right onto Windyrush Rd to the bottom of Evelyn’s Hill, named for Evelyn’s Rock. Evelyn’s Rock is at the driveway at the bottom of the hill and is marked with a nice plaque. At the bottom of the hill, Partner 1 did alternating lunges while Partner B ran to the top for 5 jump squats before running back. Flapjack until each partner had gone 3 times.
After that, we ran back up Evelyn’s Hill and turned left onto Edenbridge, across Rea and over the SCRA Patriots Mighty Mites practice field for a little Mary after some Plank-o-rama:
- LBCs x 20IC
- Straight Leg Lifts x 20IC
- Toe Tap Crunches x 20IC
- Flutter Kicks x 20IC
We killed off the remaining time with 5 AYG sprints back and forth across the field and then 10 burpees OYO. From there, we moseyed back to the parking lot for COT.
Moleskine
YHC left home without his watch. That meant YHC was dependent on someone else to keep track of time. Van Pelt, back in for the morning from Winston, stepped up. More importantly, it meant no Strava record of the miles. HIPAA stepped up there and shared his post with me, which made me look fast.
Lots of complaints right from the start about having to do Merkins on that right side lot. It is terrible and very different from the lots at Calvary and Latin. Funds for the Lord and the privileged just go farther than our tax dollar allotments for the public schools. #Blessed
Instructions were to pick a lifting rock from the pile beside the church. Most went respectable. Stagecoach tried to go small since his partner was the soccer-armed runner Curd but once unearthed, they pretty much had a boulder. Curd did about 7 curls over the course of his five sets. Coach cracked the lot throwing down the rock each time.
Got some Hydra history this morning learning that the Windyrush hill was named Evelyn’s Hill, because of Evelyn’s Rock. It’s a huge rock in the driveway at the bottom of the hill. Marked with nice plaque. Don’t know who Evelyn is…maybe a devoted wife and mother…maybe a loyal Golden Retriever. Also, not sure if the Rock is just a monument or if it serves as a headstone, but hopefully it’s the former. Did notice that Marge and Revlon kept going over the rub the rock before each trip up the hill…looked like they were also looking for a place to drop in their #DaboAllIn chip as well.
A little Mary in the grass is always a good thing, even if YHC lost all coordination in take 1 of the Toe Tap Crunches.
All the men pushed hard out there this morning. #F3Hydra has a solid group and fun culture. Thanks to Marge and Queen for allowing me to fill in for @IronHorseF3, who no longer posts in Mecklenburg County since he married a country girl from the UC. YHC tried his best to make up for IH’s absence, as we did a decent amount Merkins although there was no Merkin Ladder. Also, YHC only owns 7″ inseam shorts, and for that the Pax were thankful.
Welcome to FNG French Vanilla, who came with Creamer. It took us a while to get there but we finally named him. Gummy still wasn’t happy and texted YHC some ideas afterwards. Too late, the Pax have spoken.
Announcements
- Curd with a self-serving advertisement about a Crowder’s run Saturday. Think he just needs a ride. Or is recruiting for his BRR team.
Steamy McDeuce
21 men for this edition of #F3Centurion.
The Thang
Mosey down Little Avenue to Walsh Boulevard before taking a left in to the Hospice parking lot for COP…
- IWs x 10 IC
- MCs x 10 IC
- Merkins x 10 IC
- LSS x 10 IC
Run back down Walsh Boulevard and then back onto the CCHS campus, circling up at the middle staircase of #Tartarus. Instructions were given regarding the morning’s plan: Dirty McDeuce – 4 rounds of 3 exercises (one chest, one core & one leg) x 12 IC with a run in between each round.
- Round 1 – Merkins, LBCs & Squats
- Run short ramps on the left to the top and come back down the middle staircase
- Round 2 – CDDs, Flutters & Lunges
- Run short ramps to the right to the top and come back down the middle staircase
- Round 3 – Wide-Arms, Dollies & RDLs
- Run short ramps to the left to the top and come back down the short ramps on the right
- Round 4 – Diamonds, Freddie Mercuries & Jump Squats
- Run long ramps to the top and come back the far right staircase
Mosey to the front of the school for 3 bench sets:
- Step-Ups x 10 each leg
- Decline Merkins x 20
- Dips x 20
Run back to base for a few minutes of Mary:
- Straight Leg Lifts x 10 IC
- Toe Tap Crunch x 10 IC
Finish with 45 seconds of burpees. COT.
Moleskine
With a Twitter promise to not travel to the Bermuda Triangle, YHC still went old school with a repeat of the Dirty McDeuce. And under the watch of Puddin’ Pop in just his 3rd #F3Centurion post, it was a steamy McDeuce indeed. Fairly warm temps emanating from the CCHS asphalt and not much air stirring through #Tartarus made for a lot sweat pouring.
YHC wasn’t sure what the numbers would be given that we were the same time slot as a Rachel Q’d The Brave and a Mermaid Q’d Cerberus…felt kinda like the other networks’ Friday night line-up against the Dukes of Hazzard followed by Dallas followed by Falcon Crest. But the #F3Centurion pax remained faithful to the programming, plus we picked up for normal #F3Kevlar viewers. Solid work put in by the 21 pax.
Lorax crushed every run. Cheddar smoked the first round run. Scabby used the #Tartarus ramps to tune up his legs for a mountain trail run this weekend. Snuka is a fast, ageless wonder. Chelms tried to cheat each time, which is why the route was different after every round. Tagalong found a burst on the short ramps. Dr. Belding found his stride on the long ramps. And Big Wheel with his second strong #F3Centurion post. Also, nice job from Drago and Scrum…young men getting up to post at 0530 with a bunch of old guys. Good to see Hannibal and Brushback…sorry YHC didn’t work those Groiners in per your request. Thunder Road always puts the work in at #F3Centurion. And it’s time for Shrink Wrap to Q soon. River Rat went full #VanDamme, with one leg on each bench for the Decline Merkins. And Pro reminded us for the 174th time that he attended CCHS. Don’t think Champagne corrected YHC’s form once, even he would have been within his rights on the Diamond set. Scratch and Win, brave clown car with Puddin’.
Thanks to Margo for the opportunity to lead.
Announcements
- SFN 1 year anniversary on July 4th. 8 chariots in action.
The Greyson Cul-De-Sacs
The Thang
14 men found the new(est) parking lot for our launch at Latin. 2 did not and went on their own. Official A51 statistician @Gummy will have to determine if the count is 14 or 16. This was YHC’s first Q since being ousted as site-Q and Purell, who replaced me, wasn’t even there today. Maybe he too senses Rachel’s wanting me back on the job as his executive assistant and couldn’t bear to see me thriving in that role again, even if just for the day.
My FT Qs are predictable, with Mr. Brady (who arrived inexplicably at 0513) exclaiming “I told you Alf” when I announced during my disclaimer that we were doing a triple nickel. Doing the same thing over and over for the hour helps us get our minds right.
Greyson Heights and Greyson Ridge are two roads just off Providence. They each have cul-de-sacs at the end, that are about 200 yards apart. Unfortunately, the only way to connect them, save cutting through some yards and woods, is to run the Providence Road hill. The distance between them going that way is about 0.75 miles. That would be about 7.5 miles for a completed triple nickel. Another 10 minutes or so and a few of the men would’ve have made it. The call was for jump squats at the Greyson Ridge cul-de-sac and merkins at the Greyson Heights cul-de-sac.
Solid work by all. And the repeating short distance allowed for some fellowship. All in all, a good morning, if you’re a fan of the Providence Road hill.
Moleskine
Great crew this morning. We cut through each parking lot looking for guys that missed the memo…and still missed Cheese Curd and Margo. Sorry brothers.
Alf is back, as he spent a lot of the morning up front. Laronda apparently saw us running down Providence and just parked his car along Greyson Ridge and joined us there. Still drove over for COT…brother, you owe us one trip up Providence Hill and the man card for the Prius. T-claps (or therapy sessions) to Ductwork for his back-to-back Horsey and FT posts. Ouch. Timing worked out great Rock Thrill such that he had time to run to the bottom of the hill and back up before our meet up to run back to base…never seen him so excited. And PopTart extended his streak for being the first one back to the launch point to a record 5 weeks, breaking the previous record held by Prohibition.
Joker, enjoyed sharing the sunrise with you.
Rachel and Purell, thanks for letting me relive the glory days. Men, thanks for allowing me to lead and for pushing me to be better.
Announcements
- SFN 1-year anniversary race on July 4th
- Incredible love and support in the COT this morning
Sorry, Parking Lot Full
With cones everywhere and parking spaces scarce, 23 gathered in the Latin parking lot for another rendition of #F3HawksNest. After a mediocre disclaimer and the notation that we had two sandbags to move around this morning, we moved out. There were no excavators or construction fences up during the Saturday scouting mission around the vast campus. With the planned path blocked, Hops came through big time, helping YHC navigate to South Campus. The #F3HawksNest pax forgave him for getting lost a couple of weeks ago.
The Thang
Once we found our way, we carried the sandbags to midfield of the turf field for COP…
- IWs x 10 IC
- Merkins x 10 IC
- MCs x 10 IC
- LSS x 10 IC
We grabbed the bags and moved to the baseball field, where we lined up on outfield grass at the infield dirt. We ran to the warning track, completed the called exercise, ran back and completed the called exercise. We did this for 5 rounds…
- 10 CDDs
- 20 Jump Squats
- 30 Merkins
- 40 Squats
- 50 LBCs
After that, we moved with the bags to the Latin Hotbox for two rounds of bench work…
- 20 Step Ups (10 each leg), 20 Derkins, 20 Dips
- 20 Lil’ Haze each leg, 20 Derkins, 20 Dips
After some planking, we carried the bags down the gravel road to the softball field and around the back side of Lake Latin. The gravel road dumped us out on South Campus Drive by the turf field where we began. We broke up into two groups and performed the exercises we did on the baseball field while one guy ran to midfield and one guy held the sandbag over his head. We did this until all had run and held the bag. Then we ran 4 full field sprints.
Then we headed back to the launch point with the bags where we circled up for some Mary…
- Flutter Kicks x 20 IC
- Toe Tap Crunches x 20 IC
- Dollies x 15 IC
COT with the #F3FastTwitch guys.
Moleskine
The 14 guys that ran FT at 0515 got all the available spaces. So the HN guys had to park everywhere…along the road, in the fire lane and Gummy even when around front…luckily, because he found Nemo there. Schools out and the projects have begun…cones, excavators and fences were there to help keep us safe.
The Latin campus is vast. We covered some ground and still only got to about “25% of their fields”, per Horsehead. We got 2.4 miles, most of them just moving to the other side of campus. Pretty sure Mermaid already scoped out his fishing spot on the back side of Lake Latin.
Solid group of guys out there today. It is tough to Q when you have Busch, Gummy and Spackler at the same AO. How do you plan a workout that remotely challenges Busch without having Gummy and Spackler refusenik the whole thing? You don’t. But hopefully most got a good workout. Thanks for letting me lead.
Champagne loves the sandbags.
Announcements
- New parking area next week.
The Cost of Freedom – 5th Annual Memorial Day Weekend Convergence
58 brothers (including 3 FNGs) gathered at Calvary this morning to honor the fallen and put in some work.
Purple Haze Q
0655 – 0700 Disclaimer. Explanation of Workout. Share Numbers of Soldiers’ Deaths.
American Soldiers lost during:
- World War I – 116,516
- World War II – 405,399
- Vietnam – 58,209
- Iraq/Afghanistan – 6,713
0700 – 0715 Ask Respects to grab shovel flags. Run to a designated parking lot.
- Bring it in, take a knee for Citation #1 (see below)
- Circle up for COP:
- IWs x 10IC
- LSSs x 10IC
- Merkins x 10IC
- MCs x 10IC
- Diamonds x 10IC
- Count off in groups of 6
Rachel Q
0715 – 0745 Ask 2.0s to grab shovel flags. Run to front parking lot.
- Bring it in, take a knee for Citation #2 (see below)
- Teams drag fire hose, carry sandbags, carry plates, carry KBs and carry rocks around designated routes:
- Round 1 – Main road around campus
- Round 2 – Short road down the avenue of trees (at this point the rain started falling…it was epic)
- Round 3 – Out and back in front parking lot
- Teams that finish go back and help teams still working
Prohibition Q
0745 – 0800 Ask Veterans to grab shovel flags. Run to Rea Road softball field.
- Bring it in, take a knee for Citation #3 (see below)
- Circle up for 100 burpees OYO. Suffer in silence.
- When you finish, help teammates finish.
COT
BOM
CITATION #1
FIRST LIEUTENANANT JOHN R. FOX
UNITED STATES ARMY – WORLD WAR II
For service as set forth in the following CITATION:
For extraordinary heroism against an armed enemy in the vicinity of Sommocolonia, Italy, on December 26, 1944, while serving as a member of Cannon Company, 366th Infantry Regiment, 92nd Infantry Division. During the preceding few weeks, Lieutenant Fox served with the 598th Field Artillery Battalion as a forward observer. On Christmas night, enemy soldiers gradually infiltrated the town of Sommocolonia in civilian clothes, and by early morning the town was largely in hostile hands. Commencing with a heavy barrage of enemy artillery at 0400 hours on December 26, 1944, an organized attack by uniformed German units began. Being greatly outnumbered, most of the United States Infantry forces were forced to withdraw from the town, but Lieutenant Fox and some other members of his observer party voluntarily remained on the second floor of a house to direct defensive artillery fire. At 0800 hours, Lieutenant Fox reported that the Germans were in the streets and attacking in strength. He then called for defensive artillery fire to slow the enemy advance. As the Germans continued to press the attack towards the area that Lieutenant Fox occupied, he adjusted the artillery fire closer to his position. Finally he was warned that the next adjustment would bring the deadly artillery right on top of his position. After acknowledging the danger, Lieutenant Fox insisted that the last adjustment be fired as this was the only way to defeat the attacking soldiers. Later, when a counterattack retook the position from the Germans, Lieutenant Fox’s body was found with the bodies of approximately 100 German soldiers. Lieutenant Fox’s gallant and courageous actions, at the supreme sacrifice of his own life, contributed greatly to delaying the enemy advance until other infantry and artillery units could reorganize to repel the attack. His extraordinary valorous actions were in keeping with the most cherished traditions of military service, and reflect the utmost credit on him, his unit, and the United States Army.
CITATION #2
PRIVATE FIRST CLASS ROBERT C. BURKE
UNITED STATES MARINE CORPS – VIETNAM WAR
For service as set forth in the following CITATION:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty for service as a Machine Gunner with Company I, Third Battalion, Twenty Seventh Marines, First Marine Division in the Republic of Vietnam on May 17, 1968. While on Operation ALLEN BROOK, Company I was approaching a dry river bed with a heavily wooded treeline that bordered the hamlet of Le Nam, when they suddenly came under intense mortar, rocket propelled grenades, automatic weapons and small arms fire from a large, well concealed enemy force which halted the company’s advance and wounded several Marines. Realizing that key points of resistance had to be eliminated to allow the units to advance and casualties to be evacuated, Private First Class Burke, without hesitation, seized his machine gun and launched a series of one man assaults against the fortified emplacement. As he aggressively maneuvered to the edge of the steep river bank, he delivered accurate suppressive fire upon several enemy bunkers, which enabled his comrades to advance and move the wounded Marines to positions of relative safety. As he continued his combative actions, he located an opposing automatic weapons emplacement and poured intense fire into the position, killing three North Vietnamese soldiers as they attempted to flee. Private First Class Burke then fearlessly moved from one position to another, quelling the hostile fire until his weapon malfunctioned. Obtaining a casualty’s rifle and hand grenades, he advanced further into the midst of the enemy. Observing that a fellow Marine had cleared his malfunctioning machine gun he grasped his weapon and moved into a dangerously exposed area and saturated the hostile treeline until he fell mortally wounded. Private First Class Burke’s gallant actions upheld the highest traditions of the Marine Corps and the United States Naval Service. He gallantly gave his life for his country.
CITATION #3
MASTER AT ARMS SECOND CLASS, SEA, AIR and LAND MICHAEL A. MONSOOR
UNITED STATES NAVY – OPERATION IRAQI FREEDOM
For service as set forth in the following CITATION:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty while serving as Automatic Weapons Gunner for Naval Special Warfare Task Group Arabian Peninsula, in support of Operation IRAQI FREEDOM on 29 September 2006. As a member of a combined SEAL and Iraqi Army sniper overwatch element, tasked with providing early warning and stand-off protection from a rooftop in an insurgent-held sector of Ar Ramadi, Iraq, Petty Officer Monsoor distinguished himself by his exceptional bravery in the face of grave danger. In the early morning, insurgents prepared to execute a coordinated attack by reconnoitering the area around the element’s position. Element snipers thwarted the enemy’s initial attempt by eliminating two insurgents. The enemy continued to assault the element, engaging them with a rocket-propelled grenade and small arms fire. As enemy activity increased, Petty Officer Monsoor took position with his machine gun between two teammates on an outcropping of the roof. While the SEALs vigilantly watched for enemy activity, an insurgent threw a hand grenade from an unseen location, which bounced off Petty Officer Monsoor’s chest and landed in front of him. Although only he could have escaped the blast, Petty Officer Monsoor chose instead to protect his teammates. Instantly and without regard for his own safety, he threw himself onto the grenade to absorb the force of the explosion with his body, saving the lives of his two teammates. By his undaunted courage, fighting spirit, and unwavering devotion to duty in the face of certain death, Petty Officer Monsoor gallantly gave his life for his country, thereby reflecting great credit upon himself and upholding the highest traditions of the United States Naval Service.