11 pax arose to face freezing temps and a looming threat of pain that surfaced via Twitter 24hrs earlier. This being YHC’s first Q at The Epicenter, a proper tour of the grounds was in order. Once the pax reluctantly evacuated the warm comfort of their climate controlled vehicles it was time to go to work. As promised sweat was approaching, lots of sweat, and pain.
Disclaimer
COP (in the soccer field)
SSH IC x25
CROSSJACKS IC x30
IMPERIAL WALKERS IC x20
CUT THE GRASS IC x15
THE MAIN THANG (All work is OYO)
MOSEY to the track
MERKINS x20, FLUTTER KICKS x25(4ct), JUNGLE BOY SQUATS x30
MOSEY to the Pull Up Bars
PULL UPS x5, HELLO DOLLIES x25(4ct), LUNGES x25(4ct)
MOSEY down the track
MERKINS x20, FLUTTER KICKS x25(4ct), JUNGLE BOY SQUATS x30
MOSEY to the “HILL”
BURPEES x5, RUN BACKWARDS UP HILL, BEAR CRAWL DOWN HILL
MOSEY to the Gazebo (2 sets)
DIPS x20, CALF RAISES x20
LUNGES IC x25(4ct)
MOSEY to corner by Army Reserve
MERKINS x20, FLUTTER KICKS x25(4ct), JUNGLE BOY SQUATS x30
MOSEY to soccer field
SPRINTS from sideline to fence, then MERKINS x2 (RINSE REPEAT x5 Rds)
SSH IC x20, CROSJACKS IC x25, IMPERIAL WALKERS IC x20, CUT THE GRASS IC x15
MOSEY to the Shovel Flag
COT
Countorana, Namerama
Announcements: Convergence this Saturday (2/20 @ 0630), CSAUP: The Assault (3/12), 2nd F at Uchi E’s, Upcoming – Habit Humanity 5k, Lander 5k, Connie Maxwell Mud Run (If you go out and run any of these, make sure to wear your F3 gear. If you go out and walk, leave your F3 gear at the house. It’s ALL about recruiting!!), Relay 4 Life – F3 Greenwood Team see R4L website or Uncle Buck for details
Prayer Requests: Coffin’s great aunt is in ICU, The Willingham Family – Phillip Willingham funeral tomorrow, The Cullens’ Family – Peggy Cullens – friends and family tonight, funeral tomorrow, Mac&Cheez’s Grandpa is in the hospital
NAKED MOLESKIN
YHC promised Polly that by 0525 sweat would be achieved. It came, and in buckets.
Polly asked at our first stop what C.A.L.L. to Pain stood for. YHC chuckled using an old Search and Rescue term where truckloads of hate was distributed to eager swimmers in an effort to destroy their Chest, Abs, Legs and Lungs. Although the hate delivered wasn’t quite to the severity YHC was once used to, it was plenty enough to fend off the 32F temps that welcomed the pax on this morning.
On the mosey to the pull up bar, it was called out that Fury was at Genisis not the Epicenter, and that maybe I was confused as to what sight I had signed on to Q. Work had just begun!
There was a little confusion and disbelief when on the 3rd stop a repeat of the 1st stops exercises were called out. Repetition is a key factor in increasing stamina and endurance. Especially while the heart rate is high and the lungs are taxed from running.
While working under the gazebo, Polly thought it important to remind Cold Feet that this workout was called F3 for a reason and NOT F I A! An instant gutbuster and crowd pleaser!!
YHC had noticed at the Gazebo that some of the effort had waned, so an audible was called for 4 ct Lunges IC to ensure that all pax received an equal serving of muscle hate.
In the far corner, Smokey completed his reps early and decided to help his Q by breaking out some classic boot camp style “PUSH IT OUT!!!” motivation to the group as they were finishing their own work. It was much appreciated Smokey. YHC loved the energy display, especially that late in the game!
After the Sprint work, YHC decided a mental 4thF was in store. The pax had come to the incorrect conclusion that the workout was complete, so YHC had them circle up and repeated the Warm Up. This had them questioning “why aren’t we done?” and “what the heck is he thinking?” Sometimes the toughest effort to give is when you’re tired and can’t see when or how the end will arrive. At times like this YHC has found it best to focus on small short term goals like, “just make it to the end of this exercise and then worry about what’s next when it gets there.”
Finally, a call to mosey to the Shovel Flag was made. Coffin taking the lead bolted to the normal place of the COT and had to be reminded of the actual location he was busily speeding past. In his defense, Old Glory was sitting nicely in the shadows of the gloom.
During the disclaimer, YHC stated that the goal was to push each pax past their limit and to work for the whole time we were there. Effort is something important, more important even than doing a specific exercise correctly. It’s ok to modify, but maximum effort was the expectation no matter what. YHC is happy to report that effort was in no short supply and that work was done. It was a pleasure doing work with these men.
JKS – Alpo