Earn This like a Sunshine Bazooka

Novocaine is my liaison when it comes to asking for a Q in F3WashingtonNC. When YHC confirmed the Q about a week ago, Novocain sent me the Saving Private Ryan video, where Tom Hanks tells Matt Damon to “Earn This”. Guess that was a not so subtle message to bring on the pain, so brothers can help brothers “Earn this”. 17 Pax earned it this morning and we had a lot of fun doing it.

The Thang:

• We warmed up with a series of Merkins with a different cadence: 1) Merkin 4-count standard cadence; 2) Mama June Merkin (Wide Slo-Count Merkin; Ranger Merkin – Down Cadence; 4-count Shoulder Tap Merkins. Continue with squats: 4-count Squats, no twerking. Slo-Lo Squats. Then “Follow Me” towards the other end of the board walk, figuring out some good jokes to tell your buddies. We paused mid-way with some burpees for the 6 and then completed burpees at each light pole to keep the pax moving while slowing down the pace.
• Double D demonstrated the benefits of jumping in the river mid-workout, so YHC took advantage of the river. Then it was SSH IC and then a silent cadence, so we could keep moving while the next directions were given.
• Boardwalk pole squat – is ladder of squats at every 6th pole (sprint 5 poles, squat at the 6th). Increase by 5 each time.
• Hanging Gaylord – with a partner complete rotations: 1 partner hangs as long as possible on the Estuarium  deck, while the parter doing Merkins. Flapjack when everyone is done so we have a mini-competition. Double D took the first round with 1:45 after YHC bowed out. Then Bob the Builder took the 2nd round at right around 1:15. He said he had more in the tank and was waiting for a “hang-off”. Sounds like a challenge for Saturday, Double D…
• One thing YHC realized is that for every plan, you have to have a back up plan. Originally we were going to find the cinderblock pile by Scoops, but the pile was gone and things had to change. We circled up and asked for a joke. The pax was not fast – 5 burpee penalty. Then we heard a “dirty joke” about a white horse falling in a mud puddle. The Q laughed, then we got one more – 10 burpees. A few more jokes and then 15 burpees. Then we got to practice proper burpee form by finishing off with 5 burpees IC – It’s a 6-count cadence and has to be done watching the pax. It prevents the “flying squirrel burpee, which will end badly for your back. Form is key.
• Then YHC tried to use the gazebo for a quick round of 7s, but that sucked – the steps didn’t provide a burn, so the Q called an “Omaha” like Payton Manning.
• Next we completed Cinco de BLIMPS (5 reps each; double lunges and Imperial Walkers) at each tree. We did the first round and then came back. The next round was timed and everyone was done at 1:37. One things YHC learned is that we need to have fun at every workout. During GrowRucks, Robber was our “Sunshine Bazooka” we needed him to keep our spirits up, like we needed our jokes today. The other thing a Pax needs is a clear goal – The time was called and the challenge was issued. We dropped a full 20 seconds off the prior time and hit 1:17 – Goal matter just a much as laughter.
• Mosey to the flag and we had about 45 seconds after one final joke – 5 burpees to finish us off (instead of 10 – it was a good joke)

COT/BOM: Prayers for Tim Hardison, Large Mouth’s uncle, Danny who is trying to get healthy enough for a liver transplant, and John who is going back to be a missionary and do God’s work, and for Robber, who starts Day 2 of sobriety.

Announcements: Sign up for the Sasquatch – 1) fill out the Google Doc; 2) $20 PayPal.

Moleskin: Last night YHC went to bed and the only reason the alarm was because the Q is a sacred duty and the guys from WashingtonNC are fun to be around. Today was about laughter, while getting beat down. Many times at F3 workouts, it’s intense, and if we don’t remember to laugh, then the love and fun is lost. This F3 thing we do is NOT WORK, it’s FUN. That’s the only reason guys come back after getting their 6 handed to them on their FNG workout. It’s the brotherhood that sustains us.

Do something fun at every workout. It might be a simple conversation with a guy about his nickname. It might be jumping in the River, like Double D modeled last time (noticed only one guy jumped in the river…) We told some funny jokes. We told some stupid jokes. We took care of the 6. We pushed ourselves. We challenged ourselves. We know that Double D will make sure you F3WashingtonNC pax improve both your Merkins and Pull-ups – the Ledge of Gaylord is calling – so answer it with a smile.

It’s been a pleasure to end my Q journey this last week with a solid group of men.