Troy A.O.
PAX: Bob Villa, OCB, Crash, Bubblegum (FNG), Coors
Q: PacRat
Spending time DR gives me perspective. I’ve seen a broad spectrum of PAX, cultures, and exercises. The last 2 regions that I’ve been at have really emphasized the 2nd F part of F3 during the 1st F. Although the last 2 weeks have been more active recovery than beat downs (save 1 of those boot camps), I really appreciated the time and camaraderie with these brothers. I wanted to try being a non-dick for once just to see what would happen.
Strangely enough, it actually wasn’t that bad…
0530
WarmUp
Circle UP
Bean Pickers
Arm Circles Complex
SSH
Curls x12 IC
Bent-over row (hold contracted for counts 1-2, count 3 is down, and count 4 is back to the starting position) – x12 IC
6-piece, Indian Run
Ansel Thumb Pumps Complex
Toy Soldiers
Coupon Complex x12 IC
Squats x12 IC
Curls x12 IC
4-piece, mosey
TheThang
The timing was fortuitous. A modest boot camp with an encouraging twist, and an FNG to boot. Honestly it felt like a caricature at the beginning, but I was feeling the encouragement as the workout progressed. I allocated space for those that wanted to make the most of our iterations, yet kept the intensity manageable.
Thang1
Mosey down Death Row
About 1/2 way, there’s a 3-tier wall. Choose your own adventure for the following:
Step-Ups, x12 8-count
Box Jumps x12 OYO
recovery count
Re-shuffle your spot on the retaining wall. To taste
Step-Ups x12, 8-count
Box Jumps x12 OYO
Mosey to the stage at Main Square Park. Circle up
Thang2
Merkins x12 (either IC or perfect cadence)
Lunges x12 IC
Flutter Kicks x20 IC
Mosey to the Park
Thang3
PAX count off – 1, 2, 1, 2, etc..
1’s and 2’s form 2 groups. 3 men per group.
(per each group):
PAX1 – Perform AMRAP pull-up/chin-up/Aussie pull-ups.
PAX1&2 – Al Gore/Plank
Upon PAX1’s completion, he tags a PAX in his team to repeato
Then, the 3rd PAX for pull work
We ran tight on time, so I cut the repeato.
Mosey back downtown Highland to look at the pretty stores that have stood for 40-50 years
Plank/AG while the 6 is in
All in
0615
NoR/Cot/BoM
Moleskin
Welcome to our FNG (Bubblegum)! BG is former Navy. One might ask, “What kind of name is Bubblegum?!?” Just ask him! I suppose it’s better than Pecker Checker.
During his time of service, he worked closely with the Marines, providing medical assistance. As an avid outdoorsman, he no doubt appreciated the cool weather. And as a Navy vet, I’m sure the PT was not foreign to him. We’re glad to have you part of the fold.
Crash/OCB – You guys are seriously the reason I get up half the time. There are spells in F3 that I’ve experienced where duty was what primarily kept me going. Your attitude and output have made it a joy.
Coors – When you mentioned that you’re still building your strength back, I can only imagine how challenging it can be. Recovery no doubt can be torture, but it will also can bring out the best in you. Hang in there my man. You’re still whipping my butt, which means I don’t stand a chance when you hit your stride once again.
Bob Villa’s out there killing it. One thing I’ve noticed throughout our time at F3 is BV is a lot faster than his reputation may lean toward. It’s great to see you hustling, which causes us all to hustle.
The Pit at MSP reminds me of the wall burpees we did at F3 Peninsula. Not necessarily FNG appropriate – more like HHH appropriate. But with a bum shoulder and all, they were fun. Be on the lookout for these one of these days when I Q.
Great job today men and I love you all. And I don’t mean that in an Eddie Haskell sort of way either.
God bless.
73’s
PacRat
KD9GNS
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