QIC: HHH
PAX: Mufasa, Atticus, Editor, Peyton, Kato, Package Handler, PacRat, Optimus, Dr. Freud, Excellent, 4Howa, Shoeless Joe, Peach Fuzz, Han Solo, Green Giant, Fonzie, Gatsby, OCB, Inspector Gadget, Trader Joe, Class Act, Manny, and HHH.
We had 6 Down Range PAX join us for the first launch. If my math serves me correctly, we had 14 PAX do all three movements. Here is what we did:
The Thang
LAUNCH 1:
(3) 60# Sandbags were rotated every .25 mi
Ruck East to Stroke Center, back to Bethel to do the perimeter, south on Madison before doing an about face and ending at and the GSC.
Pinky Pies (10-1/1-10)
8 Ct Step Ups (5 IC)
Perfect Squats (10 IC)
REPEATO for 10 minutes
Ruck lot for last 10 minutes until 0700
TOTAL DISTANCE: 2.28 mi
LAUNCH 2:
(7) sandbags of various lbs were passed around during the ruck
Head N on Madison to Erlenbach Park Playground
Bear Crawl to other side of playground
4 ct. Mt Climbers (10 IC)
Bear Crawl Back
De-Ruck
American Hammers (10 IC)
Low Flutters (15 IC)
WWIs (20 OYO)
REPEATO until 20 minutes are up.
Ruck Back to Shovel Flag
TOTAL DISTANCE: 2.30 mi
LAUNCH 3:
(7) sandbags of various lbs were passed around during the ruck
Head west to Legacy Fields Parking Lot
Lunge Walk 2 lines/8 ct Body Builder (1) for 10 lines total
De-Ruck
Ruck Complex (10 IC)
Ruck Swings (15 OYO)
High Pulls (20 OYO)
REPEATO
Ruck Back to Shovel Flag through neighborhood
TOTAL DISTANCE: 2.70 mi
Moleskin
T-Claps to all of the PAX that brought sandbags. I believe we averaged about 7 miles of rucking. Thanks for the distance breakdown Mufasa. I would have liked to have done a few more repeatos at each stop, but time wasn’t on my side. It was also cool to visit the park where the first F3NWIND Murphs were performed.
It was a great turnout and I believe we had enough patches for all those that did all three movements. It was great to see various PAX doing turkey trots as well! I think the only two that really fartsacked were Lights Out and Crash.
Spending Thanksgiving with loved ones is what it is all about and we did that this morning. I think we burned enough calories to not feel guilty about getting that second plate or a big piece of pie.
See you all on Saturday for a Mick beat down.
SYITG,
HHH
Inspector Gadget
6/23/22 Thursday “The Hub’s 1 day Rename-O-Rama”
Pax in attendance: Campbells (Dance Party), Lights Out (Franzia), PacRat (RPs), Mr. Incredible (Pre), Atticus (ANN), Crash (Quest), Dr. Freud (Dr. Dukie), HHH (Rain Man), Kato (3GLowTPandaE), Muck (Inspector Gadget), OCB (Huggy Bear), Scarecrow (Wilson)
QIC: Kato
Warmup: Kato 11 minute special
The Thang: The 12 Pax went Counter Clockwise using everyone’s coupon weight. We did 5 Shoulder Press reps until completed.
Ran to the Northeast corner of Bethel Parking lot. Here we did the following with a partner. 50 total squats. Ran down MO7s x 3 lengths. 40 WWIs, Ran back MO7s x 3. 30 Merkins, Ran back down MO7s. 20 Bonnie Blairs. Ran back MO7s x 3. Finished with 10 Burpees.
Back to Starting Point: Going Counter Clockwise we did 5 One Arm Shoulder Press reps with everyone’s weights 5 rotations before switching to other arm.
Shoulder Taps, Overhead Coupon Flutter Kicks, WWIs Moroccan Night Club Repeat and Rinse.
Moleskin: Crash aka Quest was first to get the hints from my Social Media what I had in store with post COT bonus fun. Again, the premise of me doing the 1 day Rename-O-Rama at Troy or Dump is to challenge the Pax to make not only a friend/workout partner but a true friend. Use the organic environment we have each morning to become friends, family friends, to get to know the Pax beyond themselves and be extensions of their families perhaps. I have enjoyed seeing some sub-groups that have emerged due to friendships and some shared commonalities of extracurricular activities. We have seen hiking, camping, skiing, snowboarding, beer, sports trips and get-togethers and I can hope this continues.
On to the Eggxciting Spin the Bottle game for extra credit. This was just an idea I saw on Social Media and so glad everyone participated post workout and pre-coffeeteria. Thank you to Scarecrow (Wilson) for taking videos!
Again, its a pleasure to lead you gentlemen
-Kato