/ Schedule
A dozen men posted for the Saturday beatdown and fellowship at the Bridge Ministries in Cumberland county. YHC has never experienced quite a large group at this AO, and to say it was uplifting is an understatement. Men with varying backgrounds, stories of adversity, redemption and hardship, coming together with one common purpose…. Saab took the Q today while TYA provided his usual commentary, which reminded the PAX what F3 is really about. Saab abides
Two bros shot the shiz while throwing down some miles.
10 strong at Rock N Roll this morning, including an FNG! Here is a brief summary for your viewing pleasure:Mosey to the tennis courts for Warm-UpSide Straddle Hops, Ukranian Soldiers, Helicopters, Cherry Pickers, Alabama Prom Dates, Freddie Mercuries, Hand Release Merkins AND High Knees, Butt Kicks, Karaoke all across the courtsExercise One: Tennis Court PerimeterRound one: Mississippi Side Lunges, Lunge Walk, MSL’s, Lunge Walk Round two: Broad Jump, Forward Straddle Hops, Broad Jump, Forward Straddle Hops.Round three: Bernie Sanders, Big Rig Jig, Bernie, Big Rig JigRound Four (cool down): Raise the Roofs, Walking Arm Circles, Raise the Roofs, Walking Arm…
19 men of steel descended upon the sleepy suburban village of NewMarket to sharpen one another and experience skin-splitting pumps. YHC was honored and humbled to lead such a large PAX for his VQ experience. According to the security guards staffing the guardhouse at the neighborhood entrance, this is what went down. COP: SSH, helicopters, Ukrainian soldiers, copperhead squats, merkins, plank it up (right hand high, left hand high, right foot to right hand, left foot to left hand), quick mosey up and down Satan’s own hill The Thang: 1st triple check: Runner, coupon sumo squats, calf raises 2nd triple…
This one is a bit more execused. It was a hot potato Q at Hoedown on this Monday morning. EF Hutton started things off and then YHC basically hijacked the cue after Hutton. I guess I had pent up leadership needs inside or something. Totally forgot what we did but we ended with some four corners and then box jumps without the box. We couldn’t figure out what box jumps without the box were called…but they looked pretty goofy and I probably won’t be doing them again. All told, it took about 10 minutes to post these backblasts. Not really…
This run around the neighborhood happened over a month and I just blatantly forgot to put it in. I’m sorry about that and I hope you guys forgive me. This was the annual “don’t want to pay $40 for the 10K run? We’ve got you.” juaunt down Commonwealth and then east on Monument. Run for 22:30 minutes and then run back to the flag. I think next year I might plunk down the cash…get in early and then run it. It’s a fun event with lots of people cheering you on. That is taking nothing away from Splinter and Sippy…
3 able bodied men showed up at TT today for the Murph. No weighted vests were used but we did get in the 2 mile run / 100’ish pull ups / 200 push up / 300 squats. Lt. Michael Murphy was a beast. For those who don’t know his story, take a minute and read about his life and death – https://www.defense.gov/News/Feature-Stories/Story/Article/3071790/medal-of-honor-monday-navy-lt-michael-p-murphy/#:~:text=Murphy%2C%20a%20SEAL%20from%20Patchogue%2C%20N.Y.%2C%20was%20killed%20during,earned%20the%20Medal%20of%20Honor.&text=All%20four%20SEALs%20were%20injured,to%20give%20up%20the%20fight. Maybe next time on the weighted vests.
9 nimble giants met in the waning gloom to enjoy a new Orion brocode route on a perfect day for running. After an excellent overview of the route the PAX led a brief discussion decrying the Qs infatuation with hills. The Q mildly replied that while the PAX correctly identified a passion for training, these mounds are easily ascended – and we set off. As we got started, apparently some PAX (not Kubota – he is always reliable) thought the Q was kidding about trying the backdoor route then were quite hesitant going in until they tried it for a…
4 guys came out this morning for a bday beatdown COP –54 SSH, crabcakes, heel reaches, flutterkicks, crunchy frogs, mountain climbers, AST’s KB slide — line up next to each other in plank positionfirst person does 10 renegade rows with kettlebell with LH, slide over and do the same with RHthen run to back of linenext person goes until all have gone,next time 8, then 6,4,2KB circleevery other person has a KBtimer is the heavy KB10 AM ham, rotate around the circlerest of the group does A, ham until the timer calls the rotation same concept with 10 kb squatsand…