The road is long. With many a winding turn. That leads us to who knows where. Who knows where. But I’m strong. Strong enough to carry him. He ain’t heavy, he’s my brother. So, on we go. His welfare is of my concern. No burden is he to bear. We’ll get there. For I know. He would not encumber me. He ain’t heavy, he’s my brother. 

B. Scott/B. Russell.

—

Short and sweet. I feel this song captures the spirit of today’s workout as well as the F3 brotherhood as a whole. Awesome team work by all today. Grateful for the strength and support I feel from this amazing group of PAX in Churham. Proud to stand among you fine gents. Thank you, my brothers.

—

Greetings/Introductions

• 9-10 Prefontaines for EC 5K; 3-4 Cenas for EC Metal Circuit. Strong.

One Minute Warning

No FNGs

PRE-GAME

Good Mornings

Jack & Jills

WMH

Jump Rope

Roberto Durans

Cracker Jacks

All x10, IC.

GAME TIME

Last week, Boucher led an awesome baseball themed workout. In formulating a game plan for this week, I chose to carry forward the sports theme. The framework is loosely based on basketball, specifically, the positions involved on a team.

The PAX were divided into teams of 5 members (we ended up with 7 teams in all). Each team completed a big loop around the church parking lot (approx .3 mile) and stopped at our start point in front of the church where each team then performed PT as a group (see below). In total, each team completed 5 loops and performed 5 sets of PT.

TEAM POSITIONS AND RESPONSIBILITIES:

The 1: Point. Coupon Carry. (Special thanks to Rambler, Loonie & Bushwood for supplying the nice array of sandbags. We had a 40#, a few 60#s, a couple 80#, etc). The Point selects a coupon and leads each team around the loop.

The 2 & 3: Casualty Carry. The “2” buddy or fireman carries the “3” for as long as he is able. Partners trade off carry duties as necessary for the entire loop.

The 4 & 5: Bataan Death. The “5” performs five burpees then runs to catch up with the “4”. The “4” then drops and performs five burpees and the cycle is repeated for the entire loop.

After each loop and completing PT, the team members rotate so that the “1” then becomes the “5” and so on, until each member of the team serves as the Point. (Example: Loop One. 1, 2, 3, 4, 5. Loop Two. 2, 3, 4, 5, 1. Etc, etc…)

POST LOOP PT EXERCISES:

Loop One: 100 Burpees (20 SC per PAX)

Loop Two: 200 Merkins (40 SC per PAX)

Loop Three: 300 WWIIs (60 SC per PAX)

Loop Four: 400 BW Squats (80 SC per PAX)

Loop Five: 500 SSH (100+ IC per PAX) **

**YHC saw that Coco would be posting at HoP and thus thought it was only fitting to have him do the honors and close out the main workout by calling cadence for the 100 SSH. Coco one up’ed the challenge by starting the SSH session as remaining teams finished out the final loop. Once everyone joined the circle, the official count began. When all was said and done, the early members of the circle performed a total of 140 IC SSH. Nice!

Mary

Mary? We don’t need no stinkin’ Mary!

POST GAME

Announcements:

• Champ organizing region wide 2nd F/Farewell for Coco @ He’s Not Here, 112 1/2 W Franklin, Chapel Hill. Wed, 8/1, 1800. Food provided by Jersey Mike’s (donations accepted). Wives, girlfriends, partners, significant others, etc. welcome. Come grab your XL Carolina Blue solo cup and bid a fond adieu to our good brother!

Name-o-Rama (Thanks Beano for recording)

COT/BOM

In reverence to the site of this fine AO, YHC chose to close out with Psalm 23. Grateful to my House of Pain brothers for the opportunity to serve and to lead, and for an awesome morning. Until next time, aye!