Q: BlackDog (F3 New Bern)
PAX: Commander, Hog Slat, Moonshine, On The Spot
FNGs: None
COUNT: 5
A beautiful morning greeted the pax this morning. Getting 1% better every day is not just a concept but a quantifiable objective. YHC dialed up a GrowRuck PT test to measure progress having previously Q’d the same 3 months ago.
Warm-a-rama
SSH 4CIC x 20
Abe Vigodas 4CIC x 10
Sun Gods, F/R 4CIC x some number, YHC just kept on going without any clear destination
High Knees/Butt Kickers 4CIC x10
Downward/Upward Dog
SSH 4CIC x 10
The Thang 1
Standard GrowRuck PT test, Pax split into 2 groups; Group 1 performed first exercise, Group 2 counted. Flap jack. Repeat for second exercise.
Hand Release Merkins AMRAP x 2 minutes
Butterfly Sit-ups AMRAP x 2 minutes
9 minute run as far as possible, all Pax
After a brief recovery, YHC informed the Pax we would repeat the PT test in 3 months and encouraged the Pax to work hard to exceed today’s results. To that end….
The Thang 2
The next movement was designed to improve our PT strength and conditioning while exercising our ‘don’t quit’ muscle. AMRAP movements require you to keep pushing even when you are tired and want to slow down or even quit. To that end, the Pax were to perform 3 Hand Release Burpees and 5 Butterfly Sit-ups then mosey 40 yards to a center point, do 2 Hand Release Burpees, Mosey 40 yards further, complete 3 Hand Release Burpees and 5 Butterfly Sit-ups, Mosey 40 yards back to the center point, perform 2 Hand Release Burpees, then Mosey back to the starting point to complete 3 Hand Release Burpees and 5 Butterfly Sit-ups. The Pax noted this equaled 10 Hand Release Burpees and 10 Butterfly Sit-ups per round. YHC agreed and set a timer for 18 minutes as Hard Stop was coming up in 21 minutes. YHC isn’t sure how many rounds were completed but was grateful when the timer finished.
Mary
YHC used the minute of Mary to encourage the Pax to always set a goal to push themselves.
COT
Counted, Named and Prayed. Special prayers for all the children battling an illness whether at home or at the hospital. And prayers for the older kids who venture off to colleges and universities. May they have the wisdom and strength to make good choices in everything that they do.
Great work today HIMs! Thank you for allowing me to lead.
BlackDog