Another humid morning in CH with measured relative humidity at 100% by 6:00 a.m. 23 PAX, including an FNG, showed up at The Wall for Nescafe’s VQ. Our QIC quickly disclosed he was frightened of the excitement and somewhat excited for the fright, so he was simply going to take us all down Memory Lane and revisit some of the most memorable chapters written by fellow F3 men in the area.
Warm up
IW x 20
Slow Merkins
WMH x10
Arm Circles x 10
Reverse x 10
From a chapter by Yanni: SSH mixed w/ burpees at Jim Morrison’s command.
The Thang
From a chapter by Link & Chef Tell
Mosey to the bottom of paved hill, split into 4 groups
Complete 4 segments going uphill (there is a cone at the end of each)
1st) AYG to first cone; 2) bear crawl to the next; 3) lunge walk to the next; 4) crab walk to the next. 10 merkins at each cone
Recovery jog back
Rinse and repeat with 10 WW2 at each cone
Plank at the beginning/end, while each group starts/ends
From a chapter by Stickman, Stinky Pete, et al.
Mosey to new tables (we got new tables, yeah!)
15 dips/15derkins
15 derkins/15 dips
From a chapter by Duplo, MarkyMark, et al.
Mosey to The Wall, in groups of 3
Partner#1 goes balls-to-the-wall while partner#2 does merkins and partner#3 does and counts 15 air squats.
Repeat until everybody has gone twice.
From a chapter by Spooky
Mosey to the tennis courts
Each of the original four groups grabs a half court.
Each group does mountain climbers while one person/per group runs clockwise around the outer perimeter of the 3 tennis cts
Mary:
Epilogue by Grunge
Iron Crosses x15 on each side.
COT:
Announcements:
- CORA pantry work day is August 26. Contact Boyardee if available
- August 25, Convergence w/ Bastille. The Wall AO will be closed and we will meet at Bastille.
- The Rabbit welcomes Sussudio for his VQ this coming Tuesday. 5:30-6:30 a.m. Bring a headlamp.
- Welcome FNG CanYouHearMeNow?!
BOM:
Grateful for the opportunity to lead this great group of men. This was my fourth F3 workout this week in BC. On Monday, Chef Tell spoke about AMRAP in life. On Tuesday, Dueling Banjos spoke about perseverance. On Wednesday, Duplo spoke about growth. And today I wanted to speak about ‘memories’. Fellow Nescafe-ian Garcia Marquez wrote (paraphrasing): “Life is not what you live, but what you remember and how you remember it in order to recount it.” In just 5 months I certainly have a lot of memories of some ‘majestic beat downs’ in F3, some of which I wanted to share with you today. My challenge for you this week is to give somebody something that will make them remember you in a positive way -or better yet, help them achieve something. Until we meet next time in the gloom. Aye!