There was a lot of my mind recently, and most of it I was able to discuss with Birdie and Speedo on our pre-ruck. I cannot overstate how much those pre-rucks over the years helped me work through stuff. Highly recommended for all.
One more thing that I had not shared yet was the inspiration for today’s beatdown.
Disclaimer BAU. Run around the parking lot and into the soccer field that was covered in a low cover of fog. Circled up for IC Squats, Toy Soldiers and Chinooks.
Still part of the warmup, I called for a Run/Sprint combo around the field. Short ends of the field are 1 segment each. Long ends are 2 segments each. Run 4 segments, Sprint 1. Run 3, Spring 1. 2/1 and 1/1.
Unknowingly to the PAX, YHC set up a timer to 4 min. A few PAX finished beforehand, most did not. When the timer called YHC shouted recover.
We left the field and moseyed to the area between the baseball fields for Escalating B.O.M.B.S
There are 4 trails (2 short, 2 long) going between the 4 fields. Run to the end of one and do B.O.M.B.S (Burpee, Overhead Clap, Merkin, Big Boy Sit-ups, Squats) – 1 of each. Run to another end and do 2 of each. Run to another and do 3 of each and so on to 10 each. At the center of the fields 10 Donkey Kicks each time.
Again, a timer was set for 12 min. PAX got to the 7th round at most and YHC called recover.
We moseyed to the playground for a variation on Morning Call. Everyone planks. One man goes to the pullup bars (well, something that can serve as such at least) but instead of pullups you hang and bring your knees to your chest and back down. Aim for 5 to 10 reps. As you count out loud all PAX do Shoulder Taps.
No timer this time. Everybody got to do a round, which meant a whole lot of shoulder taps and being in a plank position.
We moseyed out of the playground. The Wienke said to head to the pavilion but I decided to modify a bit and save it for later. We continued to the next station, the big parking lot.
PAX were told to run in a figure 8 in the parking lot, which meant each time go up the stairs. At each end of the lot do 8 Lunges (single), 8 Mike Tyson and 8 Windshield Wipers (alpha). The goal was 5 rounds.
The parking lot, aka cheese grater, was a lot of fun for doing the Windshield Wipers. YHC felt the fun everywhere.
A secret timer was set for 10 min, which gave us enough time for about 3 rounds max. YHC called recover and we headed toward the Widowmaker.
The PAX called enthusiastically for YHC to look away from the hill, but worry not. We were not meant to go down there. Timer was set for 2 min. 2 min to do 50 Butterfly Sit-ups. Finished or not, recover with the timer.
Mosey back to the pavilion. The partner workout that was written in the Wienke was modified a bit to accommodate the remaining time. 1 PAX does Bulgarian Split Squats (one legged squat with the other leg behind you on a bench) – 15 reps on same leg, while the other PAX does AMRAP LBCs. Switch. Then 15 Bulgarian Split Squats on the other leg, while the second PAX does AMRAP Flatter Kicks. Rinse and repeat till the 5 minute timer called.
Lots of decorative sweat stains on the ground, depicting a mix of Alpha and Norseman.
We moseyed back to the flag and that was it.
YHC shared that an acquaintance in the Israeli community lost her daughter just now and I will be most likely attend the funeral tomorrow. The theme for the workout was that we never know how much time we have. How we spend the time matters. We should give our best for the things that matter.
Reminder that next week Convergence at the Wreak. Widowmaker will be closed.
Thank you for letting me lead today. It meant a lot. It always means a lot and never taken for granted. I appreciate having F3, and the men of F3, in my life.