EVERY. REP. COUNTS.

A little EC ruck this morning for a good warmup along with a few of the Darkside Ruckers. Got to the parking lot at 0528.  Perfect timing to get better.  This was my VQ and and wanted to make sure everybody got after it and gave it their all.  19 PAX were awaiting for my debut, here we go.

 

Warmup:

15 Side strattle hops IC

15 Good mornings IC

15 Kettle bell swings OYO

15 Kettle bell deadlifts IC

 

The Thang:

I wanted to think of something that will challenge the PAX but keep everybody near the same pace and get a good beatdown for all, so I decided we were going to do a circuit workout with 6 rounds.

The first exercise 8 reps, second exercise 10 reps, third exercise 12 reps with everything done OYO.  Rinse and repeat for all 6 rounds.

 

Round 1:  Goblet Squats, Merkins, American Hammers (4 count) / Plank for the 6

Round 2:  Jump Squats with kettle bell, Curls for the girls, Flutter kicks (count)

Partner up, mosey to the parking lot.  Combined, each group had to complete 100 WW1 while the other partner lunges the parking lot and backpedals back.  Crab plank for the 6. Little leakage begins. Mosey back to the circle.

 

Round 3:  Sumo Goblet Squats, Tricep Extensions, LBCs with kettle bell / Diamond Plank for the 6

Round 4:  Squat Getups, Rows with each arm, WW2 / Body weight rear delt fly’s for the 6

Mosey back to the parking lot with the same partner.  This time, 150 combined smurf jacks while the other partner bear crawls the parking lot and moseys back.  More leakage. Plank for the 6.

 

Round 5:  Clam Squats (left leg, right leg, both legs), Hallelujahs, Freddy Mercuries / Body weight side raises for the 6

Round 6: Close Stance Squats, Diamond Merkins, Mountain Climbers (4 count) / Plank for the 6

Mosey on back over to the parking lot with the same partner.  Complete 200 combined flutter kicks while the other partner duck walks to the end and back pedals back.  Lots of leakage now.

 

Since Abu caught on to the game plan, I figured I would call an audible here.  Instead of doing what I had planned, we moseyed on over to the shelter to get a little better at moving our own body weight.  (If you’re comfortable during a beatdown you probably aren’t getting better, right?)

 

Three rounds, all you got OYO.  MADE EVERY REP COUNT.

Round 1:  3 pullups, 5 merkins.  2 minutes.

Round 2: 5 stepups each leg, 5 dips.  2 minutes.

Round 3:  Switch whatever grip from the first set of pullups you used and 3 reps, 5 irkins.

Mosey back to the circle.

 

RETURN TO SENDER (good title Nice Body)

Got on our 6 shoulder to shoulder in a line with your feet off the ground.  I grabbed 5 random kettle bells to use here.  Sitting in a line, we passed them all the way to the end of the 19 PAX.  When we got to the end, no rest needed here, we brought them on back to me.  Once they got back to the sender, everybody did 5 V-ups.  With little time remaining, there was no need to sit around and hang out.  So I sent the kettle bells down and could not wait to see them again on the way back.

With one minute remaining, it would not have been a Good Fight without Pied Piper leading the way in some bus drivers.  A slow 10 reps then a double time 10 reps and he drove us right to 0615.

Prayer Requests

• Little league team in Williamsport
• Hokies father-in-law battling Alzheimers

Announcements

• Give to give campaign, helping to expand F3
• Capital Ruck tour coming up with 5 mile and 20 mile option, talk to Pied Piper if you have any questions.
• F3 shirt order going in soon, speak with Cousin IT if you have questions.

Moleskin

I highly encourage anyone who has not Q’ed yet to jump on it.  It really helps to “seal the bond” with you and the men you post with.  Hopefully everybody had a good beatdown, I know I did and I look forward to being your Q some more in the future.

Jock Itch out.  OH AND GO GET AFTER IT.