May 15th, 2018 By Heatstroke

YHC is on a mission to execute a week-long exercise plan to get as ready as possible for his GoRuck Heavy on 5/25.  Today was day 2 of 5 and it happened to be an F3 staple, the Deck of Death.  The reason for this choice is the main Cadre for YHC’s upcoming event loves the DOD for his Welcome Party.  So after some research on what he likes as exercises, it all came together in the gloom this am.  Fairly solid disclaimer given and we were off to the basketball courts.

Warmarma:

• SSH X 20
• Inverted Hamstring Raise X 10 each leg
• IST X 15
• WM X 10
• Merkins X 10
• MC X 10

The Thang: The Deck of Death

• PAX instructed to get cinderblocks.  For the 1st time in YHC’s recollection there were too many PAX and not enough cinderblocks, even though YHC did not need one as he had his ruck.  Fortunately, there were kettlebells available in PAX trunks.  PAX retrieved them and we were all set.  Below are the exercises:
• Hearts – 8 ct body builders (deconstructed burpee with plank jack) to coupon overhead finish
• Spade – 4 ct flutter kicks
• Club – Squats
• Diamond – Overhead lunges – 1 ct per leg
• Joker – Coupon run halfway around school and back – roughly 400m maybe

The PAX were overjoyed that the top of the deck was filled with love, hearts I mean, and there was great rejoicing in all the body building that was going on.  Jimmy Buffett wondered aloud if modification might be in order, I’m pretty sure there won’t be any modification come my event, so we keep body building til the heart’s content…see what I did there.  Anyhoo, prayers for spades/flutter kicks go largely unanswered until we near time to call when a few trickle in.  Marie pulls a joker (fitting) with a little less than 10 minutes remaining, perfect timing.  Complete the coupon run and return the blocks.

Mary: LBC X 25

COT: Continued prayers for Marie’s mom and Cream Cheese’s friend…and their families.  F3 Dads beatdown at Mineshaft this Saturday at 0900.  We have the June F3 Dads event, going to be great!  Roomba with his VQ tomorrow for the Cruise with some speed work possibly in order.  Kilowatt has the helm on Thursday.

Moleskin:  For my upcoming event, the squats may very well be overhead squats, so you’re welcome for the modification:) Great to see a big crowd, the workouts approach being “fun” with more folks and more mumblechatter.  You wanted warm weather…and it’s here.  Gone are the days when I can take my shirt off and just hang it up and use it the next day due to minimal sweat.  Fresh shirt every day now #soaked.  Great work by Kilowatt using 53# Big Green and to Life Alert, Master Po & Firestone for using the large blocks.  I can already see Zima being someone motivating others to put forth a big effort, well done!  Huge welcome to FNG Marcello, who is already talking about coming out three times a week, thatababy!  I will be Q’ing at other AOs the next three days as I continuing my workout plan for this week and also working on the whole “getting comfortable with being uncomfortable” thing that will be a big part of my upcoming event.  Have a great day gents!

Heatstroke

Deck of Death

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