AO: Three Rivers
When: 09/28/2023
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
PREBLAST – 3 Rivers – Boot Camp – 9/28/23 – 0515-0600
When you Q it’s not for you. You Q for others. With that being said you will drop your HC with the option you’d prefer for tomorrow. (Example HC #4) @Crabgrass on SQ gets the final say.
Black Diamond Q School (learn how to lead an effective Black Diamond)Run Improvement Focus- Functional Weight Movements
needed but shoes 
for grass and headlamps 
are
@channel 
Warm-O-Rama
WoR 7 minutes – Disclaimer, 5 Core Principals, Mission
Penalties were added because we had two pax that were late. Only half the PAX responded to the options given so YHC added in some fun variables.
Capri Lap (possible hidden paver pick up)
SSH 100 Single Count
Merkins Slow 10 count Down then Up
Dead man hangs w/ pavers (15 count)
Tappy Taps w/ pavers (12 IC)
Motivators (on the set of10)
The Thang
Thang 1 – 10 minutes with PaversArm Blasters
-Circles forward
-Seal claps
-Circles backwards
-OHC
-Grady Corn’s
-Moroccan Night clubs
-Above the head circles forward and backwards
-Cherry pickers
-Arm holdsThang 2 – 20 minutes – 10 minutes out, 10 minutes backHeading out – Death by Sugar Cookie
Demo a Sugar Cookie, Big Boy into a Merkin and stand up.Start with 1 rep then run for 1 minute, stop and complete 2 reps for minute 2 then run, repeat this until 10 minutes or failure to run. Once failure go back down the ladder.On the way back, get into groups of 3 and rotate carrying one person. Under the arm drags, piggy back, two person hold or over the head carry.
Mary – 3-5 minutes
6×6 Merkins in Cadence in one set no breaks
Paver Overhead Claps until 0600
Circle of Trust
I admit that when I first heard the phrase “choose your hard” I was annoyed by that. I had two Aunts that had just passed away from ALS, knew a number of people with cancer current and recovering from it and people born with disabilities. They weren’t given a choice and this phrase irked me.
Upon further reflection of this I believe the phrase is meant for choosing your hard with the things that you have control of. You attitude, your effort, your ability to be reliable and whether you are positive or not. So here goes the quote:
“Marriage is hard. Divorce is hard. Choose your hard.
Obesity is hard. Being fit is hard. Choose your hard.
Being in debt is hard. Being financially disciplined is hard. Choose your hard.
Communication is hard. Not communicating is hard. Choose your hard.
Life will never be easy. It will always be hard. But we can choose our hard.
Pick wisely.” — Unknown
With what you can control in the day you will only be given the option to choose the hard option. So what will it be with the things that you have control over? There will never be a point in time where quitting is the easy way out. Don’t quit. Aye!?
Naked Man Moleskin
Apologies to future PAX at 3R who may have to answer questions from the nearby school of why a guy was putting pavers near a gas tank at 430am and then picking them up again at 615am.
The overall effort of the group was high. We kept the theme of functional lifting by doing exercises that will improve daily life tasks. Getting up and down from the ground. Running. Carrying weight. And carry each other should the situation arise.
Coffeeteria was at DD and well attended and it was motivating to see newer PAX with that fire!