- When: 11/19/2020
- QIC: Noonan
- Pax: Barefoot (DOUBLE RESPECT), Beer Garden, Chicken Wang, Corncrake, Deep Dish, Elmer Fudd (Blackmon) (RESPECT), Haavaad (RESPECT), Lynard Skynyrd, Newfie (RESPECT), Noonan, Padre (DOUBLE RESPECT), Patch (RESPECT), Peg Leg (RESPECT), Poppins, Ratched, Show Boat, Spinal Tap (RESPECT), Stabler
- Extra Credit: Beer Garden, Stabler, Patch, Spinal Tap, Lynyrd Skykyrd, Newfie, Haavaad, Cold-Cut, Show boat, Ratched, Noonan
11 came out for 0440 EC ruck. 0440 getting strong these days. Try it one day..great fellowship and a solid warm-up! “Know your brothers and be known by your brothers”…happens while EC rucking.
0528 a crowd had gathered and the mumblechatter was ripe. Q well rested up, was ready with a planned beatdown to dish out some pain. We circled up and started on time.
THANG
- Warm up: 25 SSH (IC 4 Count), 25 High Knees (IC 4 Count), Jack Webb (1 merkin, 4 hallelujahs up to 10 and 40) always a burner.
- YHC could not remember the name Jack Webb, in fact, no pax could remember, then Lynyrd dug deep but it wasn’t until we got to 3 merkins and 12 hallelujahs. Thank you Lynyrd!
- Next exercise: Follow me —-> top of college hill courtyard area for some dips and step-ups. Proud to see my brother Show boat in the front of the pack. My man is accelerating! Beer Garden is a stud and excited to see how he will make F3ENC better!!
- 25 Dips (IC 4 Count), 15 Steps ups each leg (IC 4 Count), 20 Dips, (IC 4 Count), 15 SU each leg (IC 4 Count), 15 Dips (IC 4 Count), 15 SU each leg (IC 4 Count). Heart rate up, sweat rolling, legs activated, arms/shoulders worked…time to hit that midsection up.
- Circled up (kinda): Planked up, 10 count each man, ending up about 2 minutes long, 20 Flutter Kicks (IC 4 Count), 20 LBC (IC 4 Count), 20 JLo’s (IC 4 Count) ouch!
- Indian run back to Gate 5 (no rest), Tap took a spill near RR tracks and in true F3 fashion the men picked up the 6. There’s no quit in Tap!
- Partner Up for 11’s – Burpees and squats – Partner 1 starts near mount Murphy doing burpees, Partner 2 starts at Minges entrance doing squats. Maybe the Q could have offered better instruction, with only 9 minutes left we just got to work. When in charge take charge, they’ll figure it out. Finished up at 6:14 and headed back to circle up at the flag.
Beat the fartsack, you’ll almost always be better for it. Share life with fellow men, we need each other. Pick up the 6, you never know when you’ll need to be picked up. 1% better is a real thing, post with F3 consistently to see for yourself or you could ask Shortstop and the men of F3Kinston. Thanks Ratched for tapping yhc to lead.
Prayers
- Patch’s 2.0 school break/1 year lease signed issue, wife restorative surgery continued progress and healing
- Mental illness, depression, addiction, unrest, chaos, be willing to share with an F3 brother.
- Noonan’s sister having surgery on Friday.
Announcements
- Feed 5000 this Saturday Workouts at 6 (Ruck, Run, Bootcamp), Volunteer efforts follow beatdowns.
- Sunday 0530 – 10 mile ruck – Alzheimer’s Awareness Ruck (there is a patch)
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