F3 Hampton Roads christened our new shovel flag courtesy of Priorities with four PAX at #DuckDuckGoose this morning. Despite a hard commit (HC) to Q the workout, Priorities jumped ship, more specifically jumped onto a ship, to go to a meeting. Thus, the PAX had the joy (more like disappointment) of YHC on Q. It was perfect weather for a run plus bootcamp. Here is how it went down.
Warmarama: 20 side straddle hops (In cadence (IC)), 10 merkins (IC), 21 (missed 20, oops) windmills (IC), 20 shoulder circles (IC)
20 minute run (4 and change laps) around lake with the first dose of Bear Crawl Bridge thanks to the suggestion of Deflator. YHC quickly understood why he made the suggestion; Deflator may be able bear crawl faster than most people can run.
The bootcamp portion turned out to be a little tougher than YHC had in mind. From a 3rd party source who will be left anonymous, the PAX shared this sentiment.
Bootcamp began with Dora. One partner completes reps while second partner runs to volleyball court and back. As a team, finish 100 merkins, 200 squats, and 300 little baby crunches (LBCs).
Follow this by two rounds of beast (burpees and squats). A beast is 6 sets of 6 reps on the 25, 50, 75, 75, 50, and 25 yard line. The burpee beast put an unexpected exclamation point on the beatdown.
Circle of Trust:
Excerpt from “Free to Lead.” Each and every one of us needs to find our D2X. This is the intersection of our Dolphin (what we are really good at) and our daffodil (what we are really passionate about). The best way to know our dolphin is what others affirm in us. This may be different than our answer to the question. The best way to identify our daffodil is to answer what makes us the maddest. What breaks our heart? At his D2X, a High Impact Man (HIM) will have the most impact.
It was great to host an out-of-towner, Carrier (actually not in the Navy), from Charlotte, NC. He was originally from this area. Somehow, of the 1000s of PAX in NC, he managed to get “F3” on his license plate. Aye!
Teaser alert: Google “Colonial 70.” More information coming.