Fresh off of the Wilmington, NC Tough YHC had some new experiences to share with the F3 Pax. How to replicate 11+ hrs of rucking in 45 mins? Here is how we got after it.
Warmup
- Good Mornings
- WMH
- Overhead claps
- Seal claps
- 60 seconds of OYO stretching
The Thang
YHC described the start of the Wilmington Tough to the Pax. Last weekend the Cadre simply showed up and said “Let’s see how strong you are” and walked away. My fellow GoRuck participants followed him around the corner and there it was. A monster telephone poll laying on the ground.
I didn’t have a telephone this morning but I did bring a 60#+ sandbag and we simulated the pain. Everyone lined up for the sandbag line.
Sandbag line
- Squat hold (all)
- 1 Pax member held sandbag to the waist for a 10 count then set the bag down
- Pax all moved one spot up with a new Pax member holding the bag for 10 count until we finished the line
- Round 2 was instead of a waist hold, we did overhead holds of 5 counts down the line
11/s & 27s
Pax divided up into smaller groups of 3s and 2s to simulate the 11/27 group workouts at the GRT event to honor the 3 American soldiers who died from an IED explosion in Afghanistan.
Round 1
- 11 Squats
- Partner carry down-back-down-back
- 27 Merkins
Round 2
- 11 Burpees
- Partner carry down-back-down-back
- 27 Monkey Humpers
Round 3
- 11 Monkey Humpers
- Partner carry down-back-down-back
- 27 Burpees
42 Overhead Presses
YHC shared the punishment the GRT Cadre inflicted during the challenge, making us do 42 overhead presses with our rucksacks. So we decided to do a team-based version of this.
- Pax lined up, one end had the sandbag with the other the rucksack
- 1 Pax member completed as many overhead presses with the rucksack while the other pax members squat held (the other end of the line held the sandbag waist high)
- The sandbag eventually made it up and down a total of 220+ times thanks to the Pax contributions
Mary
- TBones 20x
- LBCs 20x
- Flutter Kicks 20x
- American Hammers 20x
COT
Announcements/Prayers
- The Wolf Convergence scheduled for Jan 5th 7am-9am, sign-up on Slack
- Hillsborough Christmas Party this Sunday on De 16th at YHC house details on Slack
- We are going to sponsor a family in need with household gifts, details forthcoming from Muzungu with the goal of bringing items to the NB estate during Christmas party
- Prayers for safe travels of the Pax and the family in need we are supporting
Moleskin
F3 has been a wonderful way of introducing a new type of discipline in my life. Waking up early and getting after it even in the snow and ice is what it is all about. Seeing fellow men making the same commitment is encouraging and helps make us all stronger. As always, there was a positive energy and effort from the Pax. Looking forward to more good times in the Northern Province.