AO: Da Grizz
When: 12/03/2022
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blue Gill
Introduction
Gotta love this AO! So many opportunities. YHC had the pleasure of attending a Betty Crocker beatdown the previous day of which provided some motivation for this beatdown!
Warm-O-Rama
Sort of a hot start this morning as we waited for the last PAX to join us, we performed a few SSH and then YHC initiated a little morning chaos by departing the comfort of the flag area and going for a short run to parking area just above Dellwood Park sign. At the parking area the PAX performed Motivators from 5 and then YHC demonstrated the following movements and then we performed in cadence being mindful of form
Hand Release T Merkin x 5
Air Squats x 10
Mountain Climbers x 20
The PAX then proceeded down to the base of Dellwood Park sign and Bear Crawled up hill to first landing and then perform 5 HRT Merkin, 10 Air Squats, 20 Mountain climbers (each leg counts as one). Jogged down to bottom of hill, Rinse and repeat. The PAX completed 3 rounds of this before heading back to the flags. This was still the warmup mind you.
The Thang
Upon return to the flag area, YHC went over the next movements focusing on form and having PAX demonstrate the movement as a group before getting into the Thangs.
Performance Standards
Shoulder Push Press – Demo plus 5reps together
Bent Over Row – Demo plus 5 reps together
THANG1
21-15-9
Shoulder Push Press
Bent over Rows
Perform 21 Push Press then 21 Bent over Rows, 15 Push Press then 15 Bent over Rows, 9 Push Press, 9 Bent over Rows
Upon completion run to top of hill, perform 3 burpees and then back down (repeat) until 6 completes then commence THANG2
Performance Standards
Coupon Swings – Demo plus 5 reps together
Goblet Squats- Demo plus 5 together
THANG2
21-15-9
Coupon Swings
Goblet Squats
Perform 21 swings then 21 goblet squats, 15 swings then 15 goblet squats, 9 swings, 9 goblet squats
Upon completion run to top of hill, perform 3 burpees and then back down (repeat) until 6 completes then commence THANG3
Recognizing that we had a good amount of time left, YHC made a pivot prior to getting into the final Thang. As a group the PAX moseyed for about 5 minutes before retrying to the flag area to complete THANG3
Performance Standards
Thrusters – Demo plus 5 reps
Burpee
THANG3 (10 minutes)
Coupon Thrusters
OMEM: 5 burpees
Start with 5 burpees, and then get as many thrusters in as you can before the minute’s up. On the second minute, do 5 burpees – then get back on the thrusters.
Closed out with a little Mary that consisted of flutterkicks and pickle pushers
Circle of Trust
Received some good AAR and the Announcements were provided by Betty Crocker (thanks brother). Piggybacking off of an earlier COT at 0600 by Gisele at the EBC, YHC discussed the following:
Remember back when you first started doing F3. That first time you came out. Maybe you knew like one guy and had no idea what to no idea what everyone was saying. With the talk of HC,, in cadence., merkins, etc Barely made it through your first workout, but you did it and you CONNECTED with a bunch of strangers. As time passes and you get more involved, start Qing, doing BDs, going to Q Source, drinking the kool aid and then something happens. Maybe you get injured, some big work project comes up, family commitments, revert back to old bad habits and you start missing workouts, start feeling left out, those Sad Clown feelings start creeping back in. For some reason you haven’t heard from any of those guys you workout with. You start thinking maybe those guys don’t really care?Maybe you start to question whether or not those guys are really your brothers?
So gents here’s the challenge, think of a couple of guys that you haven’t seen in awhile and reach out and make sure they are ok. Remember our credo, leave no man behind, but leave no man where you find him. If F3 is the cure for sad clown syndrome then CONNECTION is the method by which it must be delivered.
Proximate, Purposeful, and Periodic CONNECTION. Aye!
Naked Man Moleskin
Its apparent the grind of Reindeer Games is wearing on the PAX, YHC included, but we keep pushing forward. Doing hard stuff! That’s what we do. Great push today!