Started a beautiful “Pink Moon” morning out with an EC Ruck, accompanied by Vice, who is almost a week into a daunting and impressive effort to work out for 75 min a day for 75 straight days.

The PAX slowly arrived and moved out onto the Vortex turf, in a manner that Uzi described as Night of the Living Dead. Maybe they knew the beatdown that was to ensue? With confidence that comes with being as handsome as he is, distinguished Army Vet and recently “retired” Churham Nantan (Nantan Emeritus?) Adolphus strode out ready to roll in his glorious short short Ranger Panties. Respect the Rangers, and respect the Ranger Panties!

Warm Up:

Disclaimer about practicing the “2 out of 3” approach to COVID safety, mask + outdoors + distance

Fellowship jog around the fields > SSH, Imperial Walkers, Arm Circles, Slow Squat, Slow Merkin

The Thang:

Barrowed the concept from Iron Pax “Killer B’s”…

PAX line up on end line of field, spaced out. Various modes of travel forward in paces of 10, stop, perform 2 strength exercises in sets of 10, then travel 10 paces, rinse and repeat across the entire field, sprint back to start. Repeat with different mode of travel and exercises.

Round One- Bear crawl, Merkins, Squats

Round Two- Lunge walk, SSH IC, Peter Parkers IC

Round Three- Crab walk, Burpees, 30 sec plank hold

Round Four- traditional shuttle run (18, half, full field)

Mary:

Yoga flow

Announcements: Reminder about Malawi Run/Ruck. Short soap box thoughts from YHC regarding how we as PAX can be more intentional about creating space for our fellow PAX to be vulnerable. Even if we don’t have anything deep or personal to share today, we may need that space at some point, and we never know when another PAX may need that space right now. We can do better and be more attentive to creating a space for care and support of each other.

COT:

Check out old F3 Churham backblasts. There’s some great stuff in there.