Conditions- post storm warm and muggy. Nice breeze toward the end.
5:59- Disclaimer and one minute warning given.
Warm up- 25 SSH IC
25 LBAC’s IC Front and Back
25 Overhead Air Presses IC
25 Cut The Grass IC
The THANG-
Partner up. PAX 1 does deadhang until PAX 2 completes 5 tire flips. Flip Flop. Complete 3 rounds.
Recover.
Grab coupon each and head to the pond.
Lap 1- PAX 1 farmer carries both coupons while PAX 2 performs 15 merkins then runs to catch PAX 1. Flip flop all the way around the pond.
Lap 2- PAX 1 rifle carries one coupon while PAX 2 performs 15 squats then runs to catch PAX 1. Flip flop all the way around the pond.
Lap 3- PAX 1 farmer carries both coupons while PAX 2 performs 15 merkins then runs to catch PAX 1. Flip flop all the way around the pond.
Head back to the prison yard. Put the coupons up and grab 2 bricks each and meet at the bottom of the hill.
11’s-
10 Burpees at the bottom of the hill. Brick bear crawl up the hill. 1 squatjack at the top. Brick crabwalk to the bottom of the hill. Reduce burpees by one and increase squatjacks by one each time until you reach 1 burpee at the bottom and 10 squatjacks at the top.
Recover.
COT-
Countorama
Nameorama
Announcements- Trail run Sunday 0600 behind Beulah Church. Let Blu know if you can assist in moving a lady from his church. Get on Slack if you have not already. It has been quiet on there since the exodus from Twitter. If you are having issues moving to or using Slack, let someone know. We can get you in the know.
BOM-
Prayer Requests/praise reports- Brut’s SIL just finished a 6 month round of chemo. YHC’s friend Stan Stockman awaiting lung biopsy report.
NMM- I was stoked to see a nice line of vehicles as I approached Fury on 2 wheels. I figured the storm last night would keep some PAX in the fartsack. TCLAPS to these men that did the harder thing and got better. YHC and a group of other PAX have a Spartan race next month, so I wanted to put together a workout that focused on some key movements that will hopefully shave a few minutes off of my race time. Those that have run these in the past will tell you that grip strength is the most important fundamental in a Spartan. F3, in my opinion, has a culmination of all of the key training requirements to do a Spartan. So I challenge any PAX to give one a try. It is an awesome CSAUP to get motivated to start your training. It’s always easier to fight the fartsack when you have a goal to train for. Needless to say, the farmers carry and rifle carry all the way around the pond fueled the burn I was looking for. Shoulders and forearms were toast. As usual lately, the boot camp turned in to another episode of Who Can Keep Up with Foley? I neglected to mention that the farmer carry wasn’t a run. YHC looked up and Foley was on the other side of the pond already! Fatback had his work cut out for him to catch his partner. On lap 2, I clarified that the pace was a fast walk. YHC didn’t want anyone to miss out on the yummy burn that can only manifest itself when you slow it down and let gravity do the rest. So to coin Foley in his own phrase, YHC yelled “Be the pain Foley! Be the pain! Running or not, we chased team Foley and Fatback all morning. Mumblechatter definitely picked up on the hill when we broke out the bricks. BenGay thought it was Christmas morning when he heard the word bearcrawl. I don’t know what it is about a squatjack, but they kick me right in the HAM. All PAX were giving it all they had this morning. The humidity is a breath sucking leech, but these dudes were hammering out the work. They could have laid up at the house with the rest of Greenwood, but they had their brothers on their minds when the alarm sounded. They suited up, posted, and sweated it out with me for an hour on a Saturday morning. I needed that, and I am thankful for each one of them. Well done brothers!
Southern Belle is hanging up….