Shovel (Mustang) Flag is posted
Dislaimer
Let's go
WARMUP
SSH (IC) x 25
inserted by QuickParts — "X" amount of PAX now show up until 0535.
Ray Finkles (IC) x 10 each leg
Plank Jacks (IC) x 15
Hillbillies (IC) x 10
Sprinklers (IC) x 10
Mosey to the top of lil Baby hill and then to back playground with some new (to the PAX here) toys and grab the Shovel Flag
THE THANG
Wishful thinking but had hoped for enough to have some partner pain stations but none-the-less we modified and got work done.
Timer is the runner going back to the launchpad and returning to the playground.
Coupons are 20 lb weight vest (plus whatever sweat is still there from yesterday's Murph), 25 lb Kettlebell (to which Zippy said "that's cute"), and YHC's ruck sack with 30 lbs
Round 1
Station 1—With weightvest—clean and press, lift over pull up bar, and drop…repeato…repeato
Station 2—With rucksack, do step ups
Station 3—With kettlebell, do bell burpees
Round 2
Station 1—With weight vest, MAX pull ups
Station 2—With rucksack, Climb the high bars
Station 3—With kettlebell, slow, form focused American hammers
Round 3…one PAX exits so we go to partner exercises while the third PAX runs
With kettlebell, do WWI sit ups with bell hand off over balance beam
Round 4
Partners start at opposite sides of the playground with a selected coupon and do lunge walk until they meet, then reverse lunge walk back to start. Repeato, repeato…
Mosey back to launchpad with coops and shovel flag
MARY
Included above
REFLECTION
Matthew 5:41
"Whoever compels you to go one mile, go with him two."
It was mentioned to the PAX that this was used at one of his first Q's as it plays into what F3 is all about. The second "Miracle" mile gets all the glory. However, the first mile can be the toughest. It's the mandated mile or the one we have to do before we can get to the second. Sometimes that first mile can represent simply getting out of the bed, then on the second mile you can be there to push others. In runners terms, you rarely if ever get your second wind on the first mile, thus you have to put the work in early to keep going.
Count-a-rama
Name-a-rama—Q Fail
Pray out
MUMBLECHATTER
-It must have been the brisk 43 degree (Mustang led) workout that kept some away.
-Noticed early on that the coupons selected rarely make a visit up north. This includes the shovel flag as when YHC asked to grab it to bring to the back, confusion ensued. Has it really been that long since you've seen one?!?
-We make all the jokes about PAX showing up late, leaving early but 30 mins of F3>0 mins every day of the week. Those can attest showing up late is a hard thing to do mentally. Good job sir!
-YHC has a scared dad moment when Zippy attempts to go over the high bar with the rucksack.
-Pretty sure Shirly HC'd to some portion of the Chruham HTL Custom GoRuck event coming up in March. Welcome sir!
-Always a pleasure to lead and be led by this group.
Hefty