This morning was cold. Very cold. Cold enough to make YHC regret having the Q, and agreeing to EC. The good news is, I had the Q so I had to show up. Commodore hit an EC ruck with YHC, which was cold but awesome. The ME was a very close approximation of  a ME form 2/5 run by Rambler. This seemed like a good day to gauge progress, because almost 1 year ago, this workout absolutely killed YHC.

Warmup:

SSH – 30 IC

Arm circles forward and reverse

Squats – SC x 15

WMH x 10 IC

The Thang:

As mentioned above, this was a repurpose of a Rambler Q from last Feb. Which apparently was a repurpose of a Shake It Q from before that. Any workout run by Shake It AND then Rambler will serve as a great gauge of fitness. If you can both breath and walk afterwards, you are pretty damn fit. At some point a complaint/suggestions conversation was overheard. Those are deliverable to the two aforementioned Q’s, or can always be placed in the F3/Griswold suggestion box, please note any suggestions that don’t ask for more lunge walks are used as toilet paper for Englishmen that shit in the woods.

The workout was a Walls of Jericho. It is pretty straight forward. 7 rounds of 7 reps of 7 exercises, followed by a lap around the parking lot.

The exercises were:

Merkins – IC

WW II – SC (preformed in Cadence for rounds 7 and 8)

Squat Jump – SC

Flutter Kicks – IC (alternate between regular cadence count and the long, slow flutter)

Plank Jacks – IC

Squats – SC (cadence count for rounds 7 and 8)

Burpees – OYO

Run the outer loop of the parking lot

The PAX killed it in a way YHC was happy to see but didn’t exactly expect based on last year’s results. The group is progressing, which is awesome to see. That being the case, cadenece counts were added to a couple of the exercises near the end, and a full additional round was added, because why not!

Mary:

LBC – IC x 25

Flutter Kicks – IC x 25

Superman (courtesy of Cricket – In plank position raise one arm and opposite leg, alternate) – IC x 10

CoT:

BoM:

YHC didn’t have much of a plan, or much to say this morning. The general idea was to try something that damn near killed me a year ago and see if we could do better. The results were better than YHC hoped for. Not only did the PAX crush the 7 rounds, time and recovery allowed for an eighth. This is a great example of the progress F3 can bring in the first F. IT pays to repeat workouts and movements, because its important to gauge progress.

YHCs note to everyone in COT was short and sweet. Getting up early and working out hard is tough. It is work for most of us to just get out of bed. TO do it when the weather is awful if even harder. Everyone knew it was 17 degrees out, but layered up and showed up anyway. Doing difficult things makes us better. Doing it when it sucks out makes us better than that. Didn’t mention some words of wisdom from the foul mouthed badass, David Goggins, so here they are. If you want to make a sword you have to put it in the fire and hammer the shit out of it. And keep doing it. Be a sword, not a useless hunk of shitty looking steel.