February 20th, 2018 By Heatstroke

10 men gathered in the gloom to start their day with a mix of pain and recovery work.  YHC has been under the weather with respiratory issues that have been lingering, but let that not get in the way of posting/Q’ing.  Nice thing about Q’ing, you do what you want.  What YHC wanted was to put out a bit, but also get some active recovery in so that more work could be performed going forward.  So a mix it shall be.  Disclaimer given, rollers gathered and we moseyed to the back sheltered area near the playground for…

Warmarama: SSH, Merkins, IST, Slow Windmills, KB style windmills, fire hydrants, dynamic blackburns (weinke in full effect today) – Non ruckers grab blocks and return to alcove

The Thang: Mix of Pain and recovery.  Group would rotate station to station where either a block/ruck or roller would be present.  One PAX would run around playground as timer as PAX would either roll their muscles (short demonstration was given) or do man-makers with ruck/blocks.  Rotate on return.  After a few rounds, YHC broke out weinke for a few mobility exercises that are below:

• Hip Crossovers
• Scorpions
• Backwards lunge w/ a twist
• T Push ups
• Touch hands plank
• Lateral Lunge
• Forward lunge – forearm to instep
• Drop lunge (apollo ohno…or better speed skater)
• Monkey humpers

Mary: With coupon: Low flutters, sit & press, W

Recover, recover.

COT: Prayers to all affected by Jerome Gonzalez’ passing at this weekend’s GoRuck event and to Marie’s mom

Moleskin:  A nod to the good lord for blessing us with some quality “suck it bros” weather today.  Didn’t take much to build up a sweat.  I appreciate you all going with the flow on this one, as it was not a straight BC beatdown.  Still, it wasn’t exactly easy either.  Mobility/recovery work takes more effort than you think sometimes.

Now that I have all of the Rolling Stone twitter info, SUG login stuff, Email info, missile codes, etc. yours truly is now the official AO Q.  Tclaps to Whatley, who did an amazing job working to motivate and encourage PAX over the last year.  He even was able to turn this AO into some kind of MeCa rucking hub of sorts in the process.  Well done brother!  My turn to take a crack at this.  If any PAX have any suggestions as to how to make this AO better, I’m all ears. This is a great time to take stock and see what is working, and what may not be working, and adjust accordingly.  I’m looking forward to the next year or so (and then hopefully, passing the torch to someone else, as F3 is about encouraging leadership from it’s PAX) of getting better – as an AO and personally (each one of us.)  Have a great one, gentlemen!