An impressive 8 PAX posted for some AEC work pulling weeds and possibly a lilac or two (oops). It truly reminded YHC of some choice Army detail duties and yes, there were flashbacks. Then two more joined for a quick 25-minute ruck through Southern Village, with a bit of a shuffle at the end so we could finish on schedule.
We found a slew of PAX – 49 in all (WOW!) – gathered for YHC”s final Q before heading north to the crazy DC area. Here”s what we did:
The Bastille parking area proved too small for the large group, so we moseyed off to the big ol” wet grassy field at Scroggs Elementary School for warm ups. Start with 20 x SSH IC, 15 x IW IC 15 x arm circles front and back IC, 15 x Merkins IC.
The Thang: Everyone to the near end of the field for a movement to contact drill, Army style: Sprint 25 yds, Bear crawl 50 yds, Army high crawl 15 yds, Army low crawl 10 yds. Keep your butts down!! Once everyone was fully soaked and covered in grass clippings from head to toe, we partnered up and wheel-barrowed back to the start, switch partners as needed. Next, sprint to opposite side of field, then partner up again and buddy carry back to start.
Next, we moved to the corner for a little 4-corners work. Bear crawl 100 yds to the first corner, 10 x burpees; lunge walk 50 yds to second corner for 20 x single count Merkins. Karaoke to third corner where we knocked out 30 x body weight squats; traveling 3-hop burpees to final corner for 40 x SSH IC.
Time flies when you”re having fun, and the clock caught up with us just as we prepared for another round, so YHC decided to pull up and mosey on back to the Bastille start for some quick Mary. 20 x Flutter Kick, 15 x American Hammer, 15 x Freddie Mercuries and finish!
Announcements: YHC”s final Churham Q. Come visit in D.C.! Also, Special Ops Survivor event at TOPO Back Bar next Friday 7-9pm. Come and show your support! Be sure to sign up for 2nd F at Casa de Pink”s Sat 6/3 12p-close. There”s a Google doc on Slack. And this Tuesday”s Goat will be at Culbreth MS (The Cougar site) with Zika and Homes at Q.
COT: Truly humbled by the large group of PAX showing today. F3 started as a simple (and free) workout for YHC, but it quickly evolved to more of a fellowship/brotherhood. The values F3 holds high – tough workouts for all men regardless of background or fitness level, held rain or shine, leader development, no man left behind…in short, fitness, fellowship and faith – resonated from the beginning. It”s been the right thing at the right time, and now it”s time to spread the goodness elsewhere. See you in the gloom, wherever that may be. Gonna miss y”all.