GrowRuck inspired many things. One of which was this beatdown. On a fateful Friday morn, in preparation for GTE24, Swanson, Cuz (was late), and I threw on 60+ lb packs grabbed a concrete coupon each and began making laps up and down the parking deck of ER. It was tough, hot, and I was totally spent after 45 min…so I wanted to share this with other pax.
I pre-checked blocks to make sure there were enough for the whole party. (Be Prepared..not F3…BSA…but good words to live by)
Parked, grabbed my favorite block and headed to the grassy starting spot. Powder and Crosstitch came pre-running by. Crosstritch peeled off with his travel toilet paper to take care of some business pre-beatdown. I was honored to know he was so excited.
The rest of the pax arrive. F3 mission statement was given (always) as well as the disclaimer.
Basic warm-up commenced: SSH, Copperhead Squats (why are they called that? who knows the answer…maybe one of the 2 people that actually read Backblasts -Hey Cuz), Imperial Walkers (not troopers…check Exicon), Hillbillies
Mosey to the block pile, just enough blocks for those that showed for the start (sorry HBC)
Head to first stairwell – UP, OVER, DOWN, OVER, UP, OVER
At far side, set blocks down: Derkins IC x 15 (feet on block), Crossfit Sit-ups OYO x 20
Grab your block – DOWN, OVER, UP, OVER, set block down and repeat loop sans block
Flutter kicks (block over face) IC x15, Overhead press (yes, with the block) IC x 15, Squats w. block OYO x 10
REPEAT whole sequence
After climbing lower stairwell w. block, stopped at the top for some Mary (this is also the point where HBC joined us…does he get attendance credit…questionable, however he is HBC, so will err on the side of respect)
Easy V’s IC x 15, Batmans IC x 15 – REPEAT
Grabbed blocks and replaced at pile
Moseyed back to flag
WOD: GrowRuck leadership story (I’ll share with you sometime, just ask…although one of the 2 of you was there) about teaching the next guy to lead well or even better than you. If all F3 is for is a workout, then you can get that at any gym. However, F3 is more than that. The mission statement of F3 is To plant, grow, and serve small workout groups for men, for the invigoration of male community leadership. If you break that down, we’re a leadership group that uses fitness. Are you leading? If not, open your eyes, there are places to lead every where. If you’re still having trouble finding a place to lead…talk with your Site Q or someone on the SLT, we’ll get you plugged in. If you are leading – good for you, good work, keep it up!…now, find someone to teach. That’s right. You can’t lead forever (and who would want to) start training the next generation of leaders. Yeah, that guy may take your job some day, but as long as you’re pushing yourself to grow, he shouldn’t be able to catch you. If you don’t feel like learning and growing, you should get passed. More than likely, this guy is gonna go on to serve somewhere else. Be a part of it!
If what I’m saying makes no sense, check out QSource…it will change your life!
Moleskin:
-Mumblechatter is good at ER
-Concrete stairwells get hot, even before sunrise
-Block work is fun…probably my favorite..running is not
-Yes, this Backblast was way late. It’s supposed to be done within 24hrs of the beatdown…I’m at ~56.5 hrs. Unacceptable, as long as you value the Backblast. However, my guess is there aren’t many that do. So, if you’re reading this on your own (not because Cousin Eddie told you to check it out) feel free to post a suitable penalty on the Mumblechatter channel. I’m sure both of you can come up with something
Medball out!!
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