Flag was planted at 5:15, and the headlights started rolling in. At 5:30, we’re off and the beat down went something like this:
Mosey to soccer field for warmarama:
IC: 22 x SSH, 9 x Don Quixote, 22 x LBC
Mosey to pavilion for a Dora:
100 x Merkins, 200 x LBC, 302 x squats
Mosey to basketball courts for a triple check:
Partner 1 – bear crawl from half court to baseline, 5 merkins, run back to half court
Parter 2 – American Hammers
Partner 3 – Coppherhead Squats
Stay on basketball courts for a little Four Corner Escalator:
First corner – 10 merkins
Second corner – 10 merkins, 20 LBC’s
Third corner – 10 merkins, 20 LBC’s, 30 2-Count Mountain Climbers
Fourth corner – 10 merkins, 20 LBC, 30 2-Count Mountain Climbers, 40 SSH
Bear crawl the short sides, run the long sides.
Line up in the area between the two courts facing the fence by the parking lot. Varying methods of travel to the fence, 10 donkey kicks, run back. Methods of travel to the fence:
Bear crawl, high knee, butt kickers, karaoke each side.
Line up and tour YHC’s favorite AO, Native American style: down the entrance road, around the far side of the parking lot, around the edge of all the soccer fields and back to the basketball courts.
Modified ring of fire:
All PAX hold a plank, while two men opposite each other bear crawl to the center for 9 boo-yah merkins, and Reverse bear crawl back to circle. Hold plank until all PAX complete their 9 merkins.
Quick Mary on our sixes as rain began to fall on our faces:
22 x flutter kicks
22 x LBC’s
See Wilson for charity golf tournament 5/18
See Shakedown for St. Baldrick’s shave 6/18
See Lab Rat for Dogpile and Mosey on shirts
See Viral for tool bank information/tours (or to lead a cheer)
I have heard it mentioned by others that sleep comes fleetingly on the night before a VQ, and I can verify. I woke up with two nightmarish starts: in the first, I had overslept the alarm and missed the thing entirely. In the second I had lead the workout, and then somehow disappeared before COT and couldn’t remember everyone who was there to write the back blast. And then there is the gif shakedown posted to twitter yesterday while I worried – not worried, planned around – the rain. Which never really came after all!
As I said during COT, this group has pushed me to accomplish things I didn’t think possible. I organized today’s based on my own experiences: I have been coming to F3 for 9 months, lost 22 pounds, and shaved 6:02 off my 10k since last year (100+200+302=602). The Ring of Fire at the end was a throwback to my first post, lead by Hardywood. After suffering through that beat down, I was sure I’d never come back, despite Viral’s assurances that I should stick with it, that “it will get easier.” But that activity at the end, with guys cheering each other on and working together, showed me that F3 was something special, and I came back. I know I am not alone. F3 has impacted all of us, and what we have is incredibly special. Its been a hell of a ride with you all in the gloom, and it was an honor to lead you men this morning.
Great work out there!
Sugar Sock out