Day: December 17, 2023

Having the Q for Pain Lab I arrived a bit early to set up.   It was a cold morning; pretty sure I’ve posted on colder mornings, but I can’t say for certain.  Temp check at about 0630hrs was a balmy 34 degrees.  No time like the present, got out of the car and set up for Pain Lab.

Time to start.  Circle up JJ with the Q at Gashouse, Pledge, he led us through warmups… then we break.

Pain Lab

We were on the lower end of the parking lot for AMRAP stations.

The timer was a sandbag carry and swap.  2 sandbags, one orange, one blue.  Carry one sandbag across the parking lot, I don’t remember the exact distance, it was several parking spaces.  Drop it pick up the other one and go back to where you started drop it.  then everyone rotates… by the way, blue one’s heavy.

STATIONS: Goblet Squat, Big Boys or LBC’s, Curl to Overhead Press, PAX  Choice, Reverse Lunge, Kettle Bell Swing.   (pick your preferred coupon at each station requiring one)

We went for an hour…  good times were had by all.  Circled back up for Name O Rama and COT.

I didn’t take good notes, and don’t recall the announcements / prayer requests.  I’ll do better next time.

HAJ.

So, it’s time for a Tesla Q at The Fighting Yank!  Been a minute hasn’t it? Let’s get started with some 4 corners. Haven’t done that one for awhile either have we? Went like this:

Mosey across the tracks and into the first lot on the left for COP:

SSH – Burpees (5 SSH + a burpee) X 5

IW X 20

Gravel pickers X 20

Tesla Stretches

Mtn. Climbers

Mosey to 1st corner – Stowe Compound

10 – Tijuana dreamers

10 – Wide arm merkins

10 – Big boys

Repeat, 15, 20

Mosey to 2nd corner on Main

Squats

American Hammers

CDDs

10-15-20

Mosey down Main to the Corner of Knowledge or thereabouts.

Merkins

LBCs

Bonnie Blair’s

10-15-20

Mosey down Myrtle to Central

Dips

Stepups

Dirkins

10-15-20

Mosey over to the bottom of heartbreak hill for triple nickle

Bottom – 5 burpees

Top – 5 jump squats

Over to the field for some “activity”

1st – 5 hand release merkins, burpee broad jump across, 10 SSH mosey back

2nd – 5 HR merkins,  Karoake across the field, 10 SSH, mosey back

3rd – 5 diamond merkins, Skip across the field, 10 SSH, mosey back

Time for some half pipes!

top – 5 plank jacks

bottom – 2 burpees (coming and going)

Top – 5 ass to the street monkey humpers

Rinse and repeat 2X

Time for Bear Crawl slalom!

Tesla gets 3 runs and calls it after that.

Chop – Chop in the middle of the field X 6

Time!

NMM:

Haven’t done 4 corners in a long time. felt good to get out and do that. Great sunrise! Perfect morning, 32 degrees or so. Hard to beat. We did a lot today. A whole lot in fact. Was worth getting up for I would say.

Honor to lead the Fighting Yank!

Tesla

We ran in no particular way, We ran the way we wanted too.

14 strong this morning. If you want to know what we did show the F up.

Dredd knew that New Year’s is a good time to take stock in where you are in life.  That is why 13 years ago, as he identified sad clown syndrome, he chose New Year’s Day as a motivating day to launch this thing we now call F3.  Sad clown syndrome is still prevalent.  It’s grasp on men is unshakable without constantly assessing where we are on our journey.  Many have started but have fallen off the path.  And although the syndrome is multifaceted one of the main aspects is a tendency toward physical indifference and decline.   That’s why the first section of Q source is titled “Get Right.”

As your new 1st F Q I am here to help, advise, and motivate your 1st F.  To get the year off on a good start I thought it would be a good idea to assess our current level of fitness.  You cannot know where you are going unless you know where you are.

On New Year’s Day at 7 am at Martha Rivers we will have a Convergence/Assessment.  All other AO’s will be closed. This will not be an annihilation type workout but rather a true you vs you workout.  How fast are you, how strong are you what kind of endurance do you have?  Did you slide at the end of 2023?  Are you stagnating in your growth?  Or are you at the top of your game?  Now is the time to find out where you are and determine where you want to be.  There will be multiple proctors there to encourage and provide candor on form and technique.  I also plan to repeat this assessment later in the year to track your progress.  Now is the time to stop making excuses and start making changes.  So set your alarm, shake off the hangover, grab a block, and drag your lazy ass down to Martha’s House on Monday January 1 and recognize that now is the best time for you get right.

SYITG

Defib

Ecclesiastes 10:18

4 came out on a chilly evening. Typical Wojo type workout.

The rain was afraid of Goose so it barely sprinkled on our ruck this morning.  Turned out to be a great day to be out there.  3 ruckers, followed by Q Source where a few more brothers joined us.

Rucking crew only today.  Multiple conversations happening about why we were all there.  Punch bug rules were invoked.  The pledge was said in perfect unison (possibly due to some of those absent that are normally present) and we discussed five failures of leadership with some of the best discussion I have ever seen/heard.  Thanks men.

Announcements:  2nd F lunch at Hickory Tavern 12/20/23 @ noon, Beer mile on 12/30/23 @ 10:30am on Winder Trail Gtown.

TAPs:  Gumby’s mom, Broke’s mom, Haze’s M, All of us (be thankful we have more and are better than what we deserve)