What did the Rucker say to the runner?…gotta read to the end.
Great morning for a beatdown. After dropping off my cardboard instructions, I pulled into the parking lot and found Goldberg knocking out his shoulder PT (#durability). Pax began rolling, then it was 0530 – Time to start.
Mission and Disclaimer given (always)
Warm-up: GT squats, LBAC (both ways), SSH’s, ATT’s
mosey to station 1
THANG: Sidewalk loop that encircles LR’s main campus = ~1 mile. Two stations were set-up to split the loop. Each station had 5 exercises
I: Imperial walkers x10
M: Merkins x10
P: Peter Parkers x10e
A: Alternating Shoulder Taps x10e
C: Crossfit sit-ups x10
T: Turkish Get-ups (sans kettlebell) x10
Pax complete first round of exercises then run to next station. Once pax reach station, they tag cardboard, then mosey back to pick up the 6. Each pax follows suit, until 6 group is back at the station. (Idea came from the brilliant mind of the Flexiest of all Seals) Pax get to control their mileage. Those that are better conditioned get push their pace and get more mileage as the pick up the 6. Pax in less condition get to stay with the group and not get lapped (it happens). Repeat until time is up.
Pax completed 4 rounds of station work and 3 laps. Last lap was a straight lap, due to time.
Mosey back to the flag – Mary: Flutter kicks, Box cutters, Pretzel crunch (yes, Q’s foot was on the ground…don’t question the Q), Freddie Mercuries, American Hammers
Time called (Tried to wait on ruckers…but punctuality is a thing with F3)
WOD: Esther 4:14 Read the whole book as it’s a great story of courage and how God goes before us to accomplish His will. The most impactful part of this verse is the second half: “Yet who knows whether you have come to the kingdom for such a time as this.” There are no coincidences. We’ve each been placed in our respective families, workplaces, neighborhoods, communities, groups, etc. for a purpose. We have the opportunity and the ability to make an impact in those groups. F3 is about “invigorating male community leadership” and one of the reasons we do hard things early in the AM is so that later in the day, when we’re faced with a hard thing…it’s not so hard. But it’s a choice. We have to choose to make that impact. God doesn’t need us…He’ll find a way to accomplish His purpose, but we’ll miss out on the blessing. Do something good today – Look around and see where you can make a positive impact!
Moleskin:
-Running is tough. I knew I was in trouble when I led most of the run to the 2nd station…needless to say, I didn’t lead again
-RAM is great because it’s usually a lot of guys posting. What would our M-Th AO’s look like if we had more guys posting? Keep EH’ing. Whose that guy you just met that doesn’t know about F3? I’d like to meet him. Matter fact, bring him to 300 tomorrow, it’s gonna be a great time!
What did the Rucker says to the Runner – “Pick it up”…or in my case – “Pick me up”. I’m thankful for my F3 brothers, even those that run faster/farther than me…which, let’s face it, is almost all of you. Keep it up!
Medball out
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