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F3 MeCa | July 19, 2019

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Cadre Roony Tribute WOD at the Mill

  • When: 04/12/2019
  • QIC: Loafer
  • The PAX: Backdraft, The Burg, Grandmaster, Catfish, Gunny, Sir Toppem Hat, Schnitzel


8 men decided once again to give the QIC another chance to lead them in a beatdown and for that he is grateful. I dispensed that the workout would be a modified version of the WOD that the QIC did at his last GoRuck event in Charlotte, the Bataan Death March. After the very quick disclaimer we moseyed on our way

Warm-O-Rama: Mosey to Little Switzerland to get the body warmed up and ready for the workout

SSHx15 IC

Cotton Pickers x 20 IC

Arm Circles

The Thang:  The beatdown was a modified version of the GoRuck Cadre Rooney WOD. The PAX ran to the different locations where they did the following exercises

Police Station: 35 Mountain Climbers IC, 35 Air Squats, 35 Flutter Kicks IC,35 Shoulder Taps IC

Nova Credit Union: 35 Mountain Climbers IC, 35 Air Squats 35 Flutter Kicks IC,35 Shoulder TapsIC

Food Lion :  35 Mountain Climbers IC, 35 Air Squats, 35 Flutter Kicks IC,35 Shoulder Taps IC

Run back  to Mary for stretching and cool-downs with hamstring stretches, downward dogs, cobras, and child poses.  The Burg felt the pressing need to, “Clear the Air” during this time .

 

COT: Continued thanks to all the PAX that are there to support the QIC during his many “Senior Moments” during the workout. Also to Backdraft for calling me out to make sure I can do all the exercises. Sorry Backdraft, sometimes the back reminds me not to get to cocky and over do it. Reminding all men that Gunney has the Q Source at French Express and praise to God for once again allowing all of us to be surrounded by men who are there for us and support us

Moleskin: Being a good and effective QIC takes practice, time, and repetition.  Each time I step up I am reminded of these.  I am thankful for your support and badgering to get it right.

 

Thanks,

 

Loafer aka Senior Moment

 

 

 

 

 

Loafer

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