Wednesday, January 27
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Quack Quack BOMB!

1

F3-QQH MISREP (Mission Report)

Sky Conditions Clear (SKC), Illumination 50%, Winds light and Variable. 7x F3 PAX assembled prior to beat down. F3 mumble chatter was quickly decimated once B.O.M.B.S. began to drop IVO Carrollton. Battle Damage Assessment indicates significant shredding of  abs, burpee pains, and significant muscle gains to F3 forces.

… seeing how the WOD was bombs, and the COT today included lessons from Col John Boyd-USAF I couldn’t help myself w/ a MISREP. Anyway, here’s the THANG below…

Warmorama –
– SSH
– Overhead Claps
– Arm Circles
– Helicopters
– Hillbilly
– Don Coyotes

THE THANG:

– B.O.M.B.S.
– B: 50x Burpees
– O: 100x Overhead Claps
– M: 150x Merkins
– B: 200x Big Boy Situps
– S: 250x Squats

– American Historical Journey of Abs
— Canoes (Lewis + Clark): feet out at 6″, body at 45 degrees and row left in 4 count for 1 then row right, repeat
— WWIs 1918
— WWIIs 1944
— James Bond 1967
— American Hammers (Rocky 4 – 1985)
— Freddy Mercury’s 1991

COT
To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do? Which way will you go?
To be or to do? To pursue substance over title, consequence over prestige. We would all hope to achieve both in life, but reality is never that simple. While the choice is never black and white, how we value those competing alternatives will shape every interaction and decision that we make as leaders.

O – Observe
O – Orient
D – Decide
A – Act

Col John Boyd

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