Chef Tell here reporting in as QIC and YHC.
Four PAX gathered for the 0430 XL EC ruck to get to know the darkness. Approximately 3.5 miles filled with solid mumble chatter and Second F. YHC encourages more PAX to get involved with the EC rucks. This is a sure way to build stronger relationships with your F3 brothers.
Another five PAX for EC Spartan training. Highly recommended as well, especially for those looking for additional grip strength and pull-up work.
ECer’s were greeted by 14 additional PAX. Total 23 strong. Circle up in the parking lot. One FNG: Mike from New York, who lives in Briar Chapel. Quick disclaimer. We’re off.
Warm-up:
SSH x 25 in cadence
Merkins x 20 in cadence
Air squats x 20 in cadence
Imperial Walkers x 10 in cadence
The Thang:
Mosey to the playground and count off into four teams for AMRAP circuit training.
Four stations:
1. Rock wall: alternating single arm pulls
2. Pull-ups: rings and monkey bars
3. Brick front and side lateral raises
4. Fire pole climbs
Mosey to the Big Field across the street from the parking lot. Waiting for the PAX were two sledgehammers and the tractor tire. Stay within teams and work through three stations AMRAP.
1. Hammer Time: sledgehammer slams + American hammers
2. Picnic table dips and derkins
3. Running variations
Mosey to the soccer field for the finisher consisting of plank variations, Robin Venturas, and more American hammers.
COT:
Announcements
1. Boyardee is leading an effort for Third F with CORA Food Pantry. They can take 15 volunteers at a time for provisioning (pick up food from a source and stock the shelves of the food bank). This is heavy lifting and a huge help to the volunteers. Be on the lookout for more info on Slack.
2. The Odyssey CSAUP sails into F3 CARPEX Oct 7th at 0600-1000 Bond Park Community Center. Signup: https://tinyurl.com/F3Odyssey2017. Go ahead and HC. If you can complete a standard workout, you can complete The Odyssey. Do it.
3. The Wall will converge with Bastille on 8/25. NO Wall that day, go to Bastille at Southern Village Park at 0545.
4. Pilot heavy metal workout starting TH mornings 0545. First installment will be this TH 8/17/14. Chef Tell will be leading the effort. Bring metal if you have it. The objective is circuit weight training.
BOM
YHC closed this morning with a message on taking the AMRAP mentality into all areas of life. AMRAP is widely known in training circuits, but what about in marriages, families, personal development, and professional life. What does it mean to AMRAP in all areas of life and how can this impact not only you, but your families and communities? Dig in and get to pushing. Get more reps with your kids by putting down the devices and picking up books. Get more reps with your wife by dedicating alone time with no distractions. Get more reps in personal development by reading, listening, and absorbing everything you can to be a better man. Bottom line: don’t make excuses, just make it happen. As always, it was an honor to lead you men this morning. Relentlessly dominate the week ahead.
Get the full picture on the AMRAP mentality here: https://www.linkedin.com/pulse/amrap-mentality-jon-richbourg-1