Q: Queso
PAX: Run Flat, NocAHoma, SEC, Bozo, Buick, Queso, Pony Express
FNGs: None
COUNT: 7
INTRODUCTION: Drizzling and cool with a slight breeze. Held outdoors, rain or shine. The flag was planted moments before 7 AM and we got started. Gave the disclaimer and 5 core principles. We said the MS and Credo together.
WARMUP: Bear hug x10 ic
Big arm circles x10 ic
Daisy pickers x10 ic
Squats x10 oyo
Then 7 grizzled F3 men were ready to hit hard. Pax moseyed to the practice field and each got a coupon
THE THANG:
Sons of Thunder(5 rounds)
10 block thrusters
10 burpees
10 block swings
50m sprint
Jog back
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Pax called out their finishing position after finishing the fifth round. Remember your number. As per the credo, we all worked until the six was in. The final sprint was done all together.
The after action report revealed that this complex exhausted the muscles, but heart rate elevation was mild. It seems that heart rate is not the only measure of hard work.
Interestingly, one pax found some panties on the practice field. Definitely not in his size. He gave them a sniff, folded them carefully, and put them in his pocket. We are pretty sure he took them home. That’s all I’ll say about that.
Sled Dog Relay
Pax were divided into two teams, based on the finishing order from Sons of thunder. Odds vs Evens. We pulled weighted sleds in a relay race. The entire team went with the man pulling the sled.
First round. 15kg weight plus block. 50m out and back. 4 laps
Second round. 15kg weight only. 50m out and back. 4 laps
Third round. 15kg weight only. 25m out and back. 8 laps.
Sled racing was incredibly exhausting to the lungs and glutes. It was so much fun but much more difficult than anyone expected. Every pax gave everything he had during the races. YHC was gratified to hear a fair amount of yakking and heaving, but ultimately no vomit was produced. Better luck next time!
The after action report revealed that this exercise absolutely jacked the heart rate. It seems that heart rate is definitely a measure of hard work.
Sons of thunder
We did a few more rounds then put away the blocks.
PATTY: Mary did not join us. We had six minutes of Patty on the practice field instead
Pattycake plank x60 sec
Overhead nothing flutter kick x10 ic
Strength pattycake x60 sec
Overhead nothing flutter kick x10 ic
Pattycake plank x60 sec
There was a fair amount of mumble chatter during the first pattycake plank. Pax loudly whined their suspicion that we went longer than 60 seconds. In a moment of weakness our Nantan even tried to halt the exercise, but he was reminded that the Q had the Q. Just between you and me, the first set was actually 90 seconds. But don’t tell the pax.
Mosey to the flag for COT. We arrived at 7:58:30. So we hit the high plank for 90 seconds and recovered.
ANNOUNCEMENTS:
Myrtle wedding
Eeyore football shindig Jan 11 from 12-7
Jan 11 beatdown at the Grind in Warner Robins to hand off that AO to F3 Warner Robins. Let’s all go and show support
COT – 6TH MAN: Buick was asked who is his hero right now. He named his brother, a tenacious man who has no quit. Buick said he wants to be remembered as a man who never quit. I think you are that man Buick
PRAYER REQUESTS AND PRAISES: SEC asked for prayer as a teenager parent. Most of us need that same prayer. Run Flat gave praise for the strength and growth of F3 Macon. We are active, energetic, and accelerating. And it seems like the workouts are just getting harder. Credit to our pax, our leadership, and our Father.
Good job today men. Every one of you worked like a Trojan. Pretty sure we’ll see those sleds again…