Tag: Hammy

THE SCENE: It was the gloom, overcast around 50 a cold mist in the air and wet ground below us. could not ask for better conditions!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7 – Seal Hops, SSH, Half Arm SSH, No Arm SSH, Hops ( thankfully the pax did not make Q could in multiples of 7! )

• THA-THANG:
• Thang 1- mosey with CMU’s to the 4 way intersection just below Mt. Crumpit.
  • Starting at the stop sign heading up Springbrook Rd, pax will run up SB Rd doing ascending Squat thrusters at each light post. Pax will stop at each preceding light post on the way back to the start.
    • LP 1– 5 Squat Thrusters, 2– 10 ST, 3– 15 ST, 4–20 ST, 5–25 ST
    • RD 1 pax run to LP 1 does prescribed ST’s and heads back to start, Rd 2 pax run to LP 2 does prescribed ST’s then runs back and stops at LP 1 and does prescribed ST then heads back to start. Repeat all the way to LP 5.
      • Q had originally called for the pax after they finish the 5th RD to run from the start to the top of SB RD and complete 10 blockies. Due to time we called an audible and stopped thang 1 after the 5th RD.
        • One thing i love about this pax is we don’t have DOWNTIME! Q and 3 pax were bring up the 6 today. When the lead pax finished RD 5 they all started on a core PAX rotulet while the 6 finished. It takes a different kind of man to see a opportunity for rest and push themselves to do more, glad i surround myself with these kind of men!
        • Thang 2- head to the Plateau of Pain for a shoulder smoker!
          • 5 cones- Start at Cone 1.
            • Murder bunny from Cone 1 to 2.
            • At Cone 2 stop and do 20 CMU curls and 20 Prone Block Jump Overs
              • Prone Block Jump Overs (maybe named Plank  CMU Jump Overs??) – In a Straight Arm plank with block at your feet jump from one side of the block to the other keeping your arms and legs straight and hands on the ground.
                • This is a potential shin buster and wet ground makes it a challenge- modifications can be a step over or jump on to the block and off instead of completely over.
            • After complete Reps Bear Crawl CMU drag to Cone 3.
            • Complete same 2 exercises- Curls and Plank CMU Jump Overs-  same rep count 20, at cone 3
            • Reresection Bunny from cone 3 to 4 ( the slope of the PoP added a nice additional challenge to jumping back wards pulling a CMU 🤣 )
            • Complete same exercises and reps at cone 4
            • Crawl Bear with CMU drag from 4-5
            • Same Exercises and Reps at 5
            • Run with CMU to top of PoP near benches. 10 CMU swings.
            • Run one lap around the PoP. ( don’t go past the fountain or Crumpet. You can head either way from the start. )
            • Once you get back to your CMU do 10 more swings and then head to cone 5. You will do the same thing but in reverse starting with crawl bear and working back to cone 1.
• Said it early Zero down time outside of the explanation before the thang. Ok I’m sure that’s normal across most AO’s but these pax don’t ask for a break nor do they take advantage of them when presented during the beatdown. Every one just keeps pushing, keeps moving, and does not quit till the end.

MARY:
Some LBC’s for time like 30 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Courage is not having the strength to go on: it is going on when you don’t have the strength”- Theodore Roosevelt

As i mentioned earlier, the PAX at the BS and the Arsenal embody this quote. The courage we are building and forging in each other every day we post is helping us have the courage needed to overcome life’s real obstacles. It makes us better men, fathers, brothers, partners, employees and leaders. When life gives us obstacles we know we can overcome it. Why? Because we have shown courage and carried that block up a huge hill when our legs are tired, our lungs are gassed, our shoulders are smoked, and our minds are shut off. Yet we just keep pushing despite everything our body is telling us. We know it will not hurt us, it will just make us better. We carry those moments and lessons into the real world and we are what the real world needs.

• MOLESKIN:
  ANNOUNCEMENTS:
• Coats for the Cold- If you have any unused coats you want to donate please bring them to the AO.
• F3 Knoxville Christmas Party at Judge Judy’s. pax and significant other welcome. Judge Judy would like an early head count. Post in Slack to RSVP on.
• Service day beatdown at the Bombshelter on Nov 13th. We will help keep our community clean and get a good beatdown lead by Drifter. Show up!
  • We will also have a special Coffieterian at Drifters house on the 13th. Family welcome!