Today, was the day marked down on many a BC calendar for months. It is the day that the BC boys chose to take over the entire region. Every AO we sport had itself a Q that set out from the friendly confines of Briar Chapel and hoped to deliver the type of F3 beatdown that we are all accustomed to. I hope that what is recounted below lived up to that expectation.
After a quick scout of the AO my hopes were verified, this AO was, in fact badass. The amount of steel alone was going to make for a great time. As the recon was drawing to an end, and Loonie was warming up with what I am pretty sure was a 500# KB, a 5K EC crew came rolling back in. Cars started piling in. It was go time.
The Warmup
SSH x 50 IC
Burp and Merk Pyramid –As the F3 site says, do a pyramid to 5 if you are a girl, to 10 if you are a man, and to 10 and back if you are an F3 man. Well, what could we do but go to 10 and back.
The Thang
Mosey to the back lot by the pile of steel. PAX paired off in groups of 2 and each pair picked up a piece of steel. Some came to regret the choices they made.
Upper Body Dora 1-2-3
100 Curls
200 OH Press
300 Rows
Once done YHC had some great news to share. We didn’t have to put the weight back. Even better, we were done with upper bodywork. Slight catch, it was time for a lower body iteration of the Dora. That’s right, we did it all with Dora, top to bottom, T to B.
Lower Body Dora 1-2-3
100 Front Squats
200 Back Squats
300 Lunges (SC)
Time became an issue here so teams closed out the lunges without the steel as a team.
Mosey back to startex and circle up.
Mary
YHC saw we had no time for Mary, so called for announcements. Loonie made the first announcement, it was that we should do 20 flutter kicks. YHC is not going to deny anyone a workout, especially Loonie.
Flutter Kicks IC x 20 – Thanks for the push Loonie.
CoT:
Announcements:
-Belts and Backpacks. This is a great cause, gentleman. Donating belts and backpacks to allow those without to have gifts this Christmas. You can buy new and drop off, donate what you have around, or check out the Amazon shopping list and buy form there. Soybean has all the details should you need to coordinate a drop-off or have questions.
-First week of December is form week. The focus is on form, doing it right, not getting hurt, getting the most out of the movement. If you have the Q lets remember to take it slow, demonstrate proper form, correct with kindness if necessary.
BoM:
I participated in my first GoRuck event over the weekend. I had the privilege to do this with a large F3 contingent, many of whom were here this morning embracing the suck once again. During the 12 hours of hard work it became very clear that a few people were looking for the easier thing to do. It also became clear that not a single one of them was an F3 brother. Every single F3 participant came to do work, looked to choose the harder thing, always had something heavy, and consistently had a good attitude. It says a lot about our group that at the 11 hour mark a bunch of F3 men that have carried a ruck that is over 45# and various forms of torture that weigh between 25 and 80+#, not including the litter and some other things, were able to laugh and encourage. This is a group that continues to inspire me, so lets never forget about the impact we make on one another and the positive force we are on each other. Thank you for the privilege of working beside you and the opportunity to lead.