The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: cool, wet from snow melt, but in the garage, so…
FNGs: no FNGs
COP: SSH x 20 (without ruck)
All following warm-up movements preformed with ruck on:
Little Baby Arm Circle x 20 (forward and back)
Through the Tunnel x 20
Flutter Kicks x 50 (rucks overhead)
The work out started out with the intention of being diabolical. Jingles and What?! put together a dastardly combination of ruck, cardio, concentration, and teamwork. However, an audible was called due to icy/slick conditions. The following workout was the result – no less terrible:
The Pax were treated to a special surprise following the warm-up when Jingles requested that they follow him to the entrance of the garage where some bricks were conveniently stowed. Each lucky man got to add 2 bricks to his ruck for posterity…do the harder things.
The work out started with burpees. After packing brick, the Pax assembled on the first level and executed 23 burpees. The Q planned 20, but the count was off and the men had to start over at 1 after only 3 were completed. Focus on execution and concentration.
The burpees were followed by a quick mosey up the ramps to the 5th level of the garage. Focus on cardio and endurance.
The Pax assembled and Jingles took the Q to instruct the men and educate What?! The fun continues…
The burpees were the start of a rotation:
Burpees x 10 in cadence
Squats x 20 in cadence
Overhead Triceps Extensions x 10 on Q
Merkins x 15 on Q
Flutter Kicks x 20 (ruck overhead) in cadence
The goal of this BC was to reinforce the values of ruck training and a GoRuck event commitment. The Pax were expected to execute without fail (whether counting motion and reps, or following instruction on Q).
Each exercise was executed in-turn on the next level down the garage (by way of stairs). When the Pax reached level 1 and the exercise was executed, the rotation continued with a quick mosey up to level 5 again. This rotation continued until time expired. Bricks were stowed and the Pax assembled for Mary.
As Co-Q, Jingles led the Pax for the initial round. What?! picked-up Q responsibilities following (sort of), with exception to the burpees.
Mary: Big Boy Sit-ups x 15 (rucks on chest)
Flutter Kicks x 50 (rucks overhead)
Namerama: KY, Suds, Cousin, Sophia, Cannoli, Chowdah, Goose, Jungles, What?!
Pledge and COT
3rd anniversary convergence at Doty Park/Faultline at 0700, Jan. 13. Party following at Dorchester Boat Club at 1600 (4pm) same day.
Devo: Jingles had a great devo about setting big goals and training every day to achieve those goals. His illustrative use of the Israelites’ 40 year journey into the Egyptian desert was humbling and inspiring.
Moleskin: *same comment as post*
Co-Qing Magma definitely a learning experience! I was a bit nervous, got into my own head a bit. Jingles had my back and lead the men when I felt weak. He pushed me to take control when I started to settle in. It was a tough start, but I am glad I took the step to Co-Q Magma. Credit to Jingles and the pax this morning for following me, however difficult, into the gloom.
Magma is a new BC for YHC. My lack of experience with the ruck drove my curiosity. Being unaware of the expectations (outside of F3 Summerville standards – focused on rucking necessities), this workout was a real education. Even though the BC may look or feel different, there is no change in the high level of standard in expectation: training, execution, concentration, teamwork, endurance.
Check out Jingles’ post for a great breakdown. Goose added some insight in the comments, so read through.