AO: Three Rivers
When: 02/02/2024
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
(Preblast) The hardest thing we do on a daily basis is happening right now! Do I make the commitment to come out? Certainly once you get to tomorrows competition based “River Fest,” you will discover support and camaraderie as we stay together getting each others 6! The promised CoT will be about getting rid of our excuses. So don’t have FOMO! HC Below and LFG!!!!
Bring Coupons, Shoes and Gloves for the pavement.
Warm-O-Rama
John Cusack the blocks for Welcome, Disclaimer, and Mission Statement.
Jog in place for 5 Core Principles, Continue to Jog in Place for the “D-Bag” (up, down, hit)
Circles Forward (IC) x 10
Circles B (IC) x 10
Good Mornings into Good Nights (IC) 8 Count x 5
OHP x 5
Push Press x 5
Thrusters x 5
Mountain Merkins (IC) x 2
Imperial Walkers (IC) x 5
Curls x 10
Squirrels x 5
Squirrel Thruster x 5
Coupon Swings x 5
Called for a count. Had a total count of 16. Divide into Relay teams. Men Counted of by 2s to form two teams of 8.
Move with Coupons to Display Board and explain game
The Thang
This was like a 8 person DORA where everyone does stationary exercises waiting for the traveling PAX to get back. The stationary exercises will be (S), the Moving Pax will be (M) and the exercise that they have to do at the turnaround will be denoted as (E)
Relay 1: Chest and Shoulders
S – All men Progress through failure OHP to Push Press to Thrusters to hold your Coupon at your chest. One man at a time is the traveling pax. The team that gets everyone to do a down and back first wins.
M – Riffle Carry
E – 5 Blockees
Relay 2: Core
S – Plank Shoulder Taps, Plank Jax, If Plank fails move to feet for Pretzel Shoulder taps. .
M – Bear Crawl down to Yellow Card’s Coffee Pot and back. Men stagger themselves in position for an exchange.
E – Simply touching the Coffee Pot or the pillar by it and helping the team come back.
Relay 3: Biceps and chest
S – All Men Progress through Squirrels, Curls, Swings
M – Curl Carry
E – Squirrel Thruster
Relay 4: Legs mostly…. Some Back and Shoulders
S- Romanian DeadLift, Goblet Squat, Air Squat
M – Bear Crawl
E – 5 lateral flies with half coupons
Relay 5: Core, Shoulders chest
S- Offset Merkins, Merkins, Plank, or Coupon Press
M- Bear Crawl
E- Mountain Merkins over the Big and Half Blocks. R to L or L to R. The movement is only one direction
We had enough time to get through this. Chose to finish the relays instead of Mary.
Everytime a team won they would celebrate with 3 Not a Burpee Bupees. The losing team did 3 Regular Burpees (Merkin included)
Relay 6: Mary Relay / Core
S – 100s, Big Boys, LBCs
M – Inch-Worm Bear Crawl
E – Captain Thors, x2. If I’m pinched for time this won’t be a relay race, we will all do this together and Captain Thors will become x5.
Circle of Trust
We all accomplished something hard before the bootcamp began. We made the commitment to be here. That was the hardest thing we did. I am talking to you because you did something else. You made the decision to honor that commitment.
Sometimes things get in our way and instead of addressing what is keeping us from reaching a goal we make excuses. I am going to tell you my favorite story about making excuses. As creative as excuses can be, you have to be more creative to remove the excuse and what is keeping you from achieving a goal
When the Spanish explorer Cortez landed at Veracruz, the first thing he did was burn his ships. As his soldiers watched in horror, he shouted, “Men, you can either fight or die.” Burning his ships removed a third alternative: giving up and returning to Spain. It usually takes more creativity and thought to remove an excuse than it does to come up with them. How can you get rid of your excuses? What ships in your life should you burn down? What is keeping you from doing so?
What is keeping you from being the person you want to be for your Family, what is in your way for a promotion or your dream job, what is keeping you from attaining your fitness goals. How can you burn down what is in your way? Burn your ships!
Naked Man Moleskin
I am very happy to see the acceleration of Flamingo. He started his F3P journey with yhc on Q and at 3 Rivers. I named the Boot Camp Flamingo, in his honor. It was a heavy Pearls on a string and he crushed it.
It also made my day to be with my friend Plunger as he hit his 100th Post. He is already a fast runner who also keeps accelerating.
In general, today was exactly what I thought it would be at Three Rivers on a Friday. We had a lot of Fun, we talked a lot of trash, we had some serious competition going on, and we all got at least 1 percent better!