5-27-2022 – The Woodshed
PAX: Rice-a-roni, Gunner, Boji, Beeps, Golden Pike, Black Lung, E-85, Door Dash, Buns of Steel, Bovine
QIC: Invictus
Weather: 48 DEG, thick low hanging fog.
Pre-run: Bovine, Black Lung
Pre-ruck: Golden Pike
Murphy’s Law appeared to describe the start of the morning, but it did not end up being too dramatic. As I turned to go through UNO to enter Elmwood Park, I saw some construction signs blocking the road through campus on University Drive and I immedidately did an about-face and went through Elmwood Park Dr. I saw Bovine do the same right behind me.
As I entered the park, I saw the low hanging fog blanketing almost the entire area. The workout for the morning would require a field of some sort, so I went to scout the large open field near the baseball diamond. The field had not been mowed in a while and my shoes were immediately soaked through to my socks. Such a good feeling. Scouted the baseball diamond. Dirt was caked on my shoes and I could barely run let alone walk on the diamond, so I was forced to find a dryer surface. The parking lot near the South end of the park turned out to be the best option. Cones for pre-thang and thang were set up. I moseyed on back to the shovel flags.
0530
QIC welcomed the PAX with the following:
F3 – Fitness, Fellowship, and Faith
5 Core Principles – Free, Open to All Men, Always Outside, Lead in rotating fashion, and end with a Circle of Trust
Leave no man behind, but leave no man where you found him.
I am not a fitness professional, so modify any part of this workout as the PAX see fit.
Many nods of approval and thanks were given after mentioning I would keep everyone off the grass this morning.
Mosey to end of parking lot for Warm-o-rama. The preblast mentioned today was National Roadtrip Day, so the QIC decided to put together a mental road trip related playlist. Started with “Born to be Wild” by Steppenwolf, but a Youtube(TM) ad popped up and would have taken up most of the mosey so we skipped to “Wayward Son” by Kansas which played throughout Warm-o-rama. No more songs the rest of the morning due to attention needed towards the workout. QIC might need to consider a way to create an ad-free playlist.
20 SSH
15 Imperial WAlkers
15 Wind Mills
15 Mountain Climbers
All IC.
Mosey to the bottom of the hill near the south end of the park.
Pre-Thang: Hill Repeats
– 2-man grinder
– first man runs up the hill and does 5 merkins before running down and relieving their partner
– second man does LBC’s AMRAP at the bottom
we did this for roughly 5 mins before calling the first OMAHA.
Mosey to parking lot North of the hill.
Thang: 4 Corner Escalator/De-escalator.
PAX counted off into 4 groups. Each group would start at the respective numbered station and rotate through them multiple times.
Station 1 – 4 Corner Abs
Round 1 – 10 WWI Sit-ups
Round 2 – 20 Alt Shoulder Taps IC
Round 3 – 30 LBC’s IC
Round 4 – 20 FLutter Kicks IC
Round 5 – 10 Gas Pumpers IC
Station 2 – 4 Corner Arms
Round 1 – 10 Chuck Norris Merkings
Round 2 – 20 Cherry Pickers
Round 3 – 30 Merkins
Round 4 – 20 Overhead Claps
Round 5 – 10 Werkins
Station 3 – 4 Corner Legs
Round 1 – 10 Bonnie Blairs IC
Round 2 – 20 Monkey Humpers IC
Round 3 – 30 Air Squats
Round 4 – 20 Monkey Humpers IC
Round 5 – 10 Bonnie Blairs IC
Station 4 – 4 Corner Cardio
Round 1 – 10 Burpees
Round 2 – 20 Plank Jacks IC
Round 3 – 30 Mountain Climbers IC
Round 4 – 20 Plank Jacks IC
Round 5 – 10 Burpees
All groups got through the 5th round; a few PAX were able to start a 6th before OMAHA was called at 0605.
Mosey back to shovel flags.
MARY – American Hammers, Rancid style IC until it came back to QIC who finished off the last 9 counts.
Name-o-rama.
Annoucements/Prayers
Triple Murphs for Memorial Day.
Prayers for the PAX who are expecting new 2.0’s especially those who will be first time parents.
COT
I decided to go with a combined Memorial Day tribute / F3 COT. One word that I have heard in Q Source discussions and in talking with other PAX since I joined F3 was any form of the word “accelerate”. PAX will accelerate in their fitness and leadership at all different levels and in different ways but the one thing that ties it all together is that it all can drive us towards bettering ourselves and serving others. This concept reminded me of a story I read about a sailor in the Coast guard named Douglas Munro. He enlisted near the beginning of WWII and quickly accelerated from a newly enlisted sailor (E1) to Signalman 1st Class (E6) within a few short years due to his good merit among his fellow sailors, teamwork, and the need for people to fill leadership roles at the time. He gave his life at the Battle of Guadalcanal and was awarded the Medal of Honor. Signalman 1st Class Munro is the only coast guard member to be awarded the MOH and the only non-marine to be enshrined on the Wall of Heroes at the National Museum of the Marine Corps.
QIC closed out in prayer.
Aye!
Invictus