Anyone that attends F3 regularly has probably had the experience of having to stop before the completion of a set of exercises.  This can happen because we hit muscle fatigue and we can’t physically perform another rep, or we start feeling tired and we mentally think we can’t do anymore.  I’d venture to guess it’s more of the latter. For example, when Bushwood is leading us through some long slow flutters. There gets to a point where my legs are exhausted, there’s no end in sight, and so I put my legs down to rest only for the last few reps to be completed while I’m laying on my back.  I lay there knowing that I could have hung on longer and finished the set.  There’s muscle fatigue and there’s mental fatigue.  I think this experience can be attributed to a lot of situations in our lives.  That if we persevere and just hang in there, we can accomplish more than we thought was possible.  Today’s workout was about ignoring fatigue and hanging in there.

3 PAX (Rudy, DOI, and YHC) met out at Berryhill at 0445 and rucked 3.25 miles to the Cougar.  1 PAX (Vandelay) ran to the AO, didn’t get his mileage numbers though.  All-in-all 14 PAX showed up for stop number 8 on YHC’s Master Q tour.

Warm-Up:

• SSH x 30
• WMH x 10
• Hillbillies x 10
• Mountain Climbers x 10
• Slow Merkins x 10

The Thang:

Part 1: The Dirty MacDeuce

2-Ply and YHC Q’d TBL a few months back. 2-Ply introduced YHC to the Dirty MacDeuce, another exicon beauty.  The exercise left the PAX breathless and YHC curled up in the fetal position, so of course it was something that YHC would want to Q in the future.  If you’re not familiar, The Dirty MacDeuce is 4 sets of 3 exercises done in cadence to 12 reps. Each set has one chest exercise, one leg exercise, and one core exercise. After each set of three exercises, you run a lap of the track.

Set 1: merkins, prison squats, flutter kicks

Set 2: diamond merkins, reverse lunges, hello dollies

Set 3: wide grip merkins, burps, heels to heaven

Set 4: slow merkins, jump lunges, crunchy frogs (thanks Adolphus)

Note:  Using groans and complaining as a barometer, burps and crunchy frogs were painful.

Part 2: Hangs and Hill Sprints

This is where the theme of hanging in there rears its head in the workout.  Two PAX dead hang while the other twelve sprint to the bottom of the hill, complete 5 burpees, and then sprint back.  Dead hangers gritted it out until the last man finished the run.  Keep repeating until all PAX got a chance to dead hang.  Dead hang time averaged just south of two minutes.

Four minutes were on the clock after everyone was finished.  YHC decided that we got enough Mary in during the Dirty MacDeuce so we hustled, or stumbled, over to the picnic tables for some dips.  20 dips in cadence, a short rest, and then 10 more dips in cadence.

COT:

• Keep checking Slack for information on a 2nd F to see Dunkirk
• Congratulations to Pleather whose M is due tomorrow.
• Congrats to Doogie and his M on their pregnancy announcement.  No one deserves it more.