Q: BlackDog (F3 New Bern)
PAX: Bitcoin, ‘Lil Toot, Pyro
FNGs: None
COUNT: 4
A cold morning but still 5-6 degrees warmer than expected. Gloom misery index of 7. YHC thought we might get to 10 with the temp alone, so not too bad.
YHC enjoyed reading “Living With a SEAL” (thanks Pyro) and gathered several workout ideas. First and foremost, simple workouts are enough as long as you push yourself.
The workout this morning was EMOM based. At the start and every 3 minutes thereafter, the Pax completed 5 Rucked Merkins and 7 Rucked Squats. The interval between sets, the Pax rucked the small circle at UPP with a coupon. YHC provided a 40lb sandbag, 30 & 20lb kettlebells and a 20lb ruck plate. Hand carries only so YHC could work on grip strength and carrying capacity. Changing of the coupons between Pax was allowed. Each time the Pax made it back to the starting point, Turkish getups were preformed with 10 to start and each lap around we decreased the Turkish Getups by 1. The EMOM timer was set for 42 minutes and the goal was to complete at least 5 laps around the loop.
The Pax completed this easily with 7 completed laps. YHC is debating whether to increase the reps of Rucked Merkins and Squats or keep the Turkish Getups at 10 for each lap the next time we complete this workoutd. Or go the Goggins’s route and do both!
A brief prayer following announcements. Please keep FlankSteak in your thoughts this week.
Merry Christmas. Appreciate the opportunity to lead.
BlackDog