November 12th, 2020 By Othello

Amazingly, on a rainy, dreary Wednesday morning, 13 Pax showed up for a YHC Q.  I shouldn’t be surprised.  The Mint Hill AO is #strong and not skeered of a little rain.  Most brought a ruck (as instructed) and/or a weight because a majority of us are training for the Harrisburg CVAN Millennium Race this coming Saturday. We circled up, 0530 arrived, a very lousy disclaimer was given and off to….

Warm-O-Rama

• SSHx15 IC
• Windmillx 10IC
• IST’sx15IC
• GPa Jackx10 IC
• Merkinx10 IC

The Thang

Mosey to a section of the parking lot for some Bear Crawl Suicides. We had 3 parking lot lines identified.  BC to the first, run back. BC to the second, run back, etc. Plank for the six.

Time to get wet. On your six for a little low flutter holding your ruck sack/weight in the air x10 IC.

Mosey down the Fire-Lane stopping at the 2nd Rock pile.  Pick a rock (or use your KB) for a @Hugo inspired Hairburner-Air Squat ladder.  Line up on the curb.  Push the rock to the other side, 10 Air Squats.  Push the rock back, 8 Air Squats, etc, etc, down to 2 Air Squats.

Time to get wet (again).  15 WWII’s OYO with weight.  On your belly for a little Supermanx10 IC.

Indian run out the Fire Lane through the large parking lot, right out the far gate, cross over the road to the church and pick a spot on the “circle-curb” for some “Clock-Merkins” .  5 Merkins IC at 12noon, 6pm and 9pm.  YHC screwed up at 3pm and did 15 Merkins (oops).

Mosey to the side church parking lot area and partner up.  P1 does a wall sit while P2 runs a lap around the parking lot.  Flapjack. Everyone runs 2 laps.  Plank for the six, then High Dollyx10 IC and Low Dollyx10 IC.

Mosey back to the “circle-curb” for 25 Curls, Air Squats and Tricep Extensions OYO.  Indian Run back over to the flags through the school main entrance.

Stopped at the 4 red cones spaced very nicely for us to do:
-Bear Crawl/KB drag from Cone #1 to Cone #2
-Lunge walk from #2 to #3
-Bear Crawl/KB drag from Cone #3 to Cone #4
Mosey to the flags

Circle-up for some Mary

• LBC’sx10 IC
• 25 Curls
• Squirm x10 IC
• 25 Air Squats

Count/Name-O-Rama

Announcements/TAP’s

1. Prayers to our Ruckers this Saturday, have fun and stay safe!
2. TAP’s for Toughskins Dad who may have had a small TIA.
3. TAP’s for Delta’s co-worker who just lost his sister.
4. F3 Mental Battle – we are here for you! AYE!
5. Prayers for our Country, Military and First Responders

Soggy-Moleskine

• Everyone who showed in the rain gets a gold star.  F3 is performed outdoors, hot or cold, rain or shine.  Got to get out of our comfort zone once in a while, embrace the suck!
• Lot’s of strong work out there and #DFQ, good modify where needed.
• Awesome to see Hornet back out, keep posting brother!
• The only way to become a good leader is to get out there and LEAD.  I am still learning how to be a good leader and am surrounded by many way better than I in this AO.  Every day I hear my mentor in the back of my head say: “first you have to suck, then you’ll be bad, maybe over time you will get better, then graduate to good but only after that can you be GREAT!”  In a nutshell, practice makes perfect so don’t sweat the small stuff, we all have to suck first.  Trouble is, I’m still there after 6 yrs. HA!
• Always an honor to lead you men, SYITG!

 

Pain Academy

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