Some news came across the Twitter/FaceBook on Saturday that shook a lot of F3’ers, and should make everyone think hard about their health. During the Fort Bragg GoRuck, Jerome Gonzalez a young father and GRT from new Jersey collapsed during a ruck march. While every effort was made, and EMT’s were on the scene quickly, he passed away.
The cause of death has not been announced, but from the details surrounding the incident it sounds like something to do with the heart. Send a thought to the man upstairs for Jerome and his family.
We through the term CSAUP around frequently in F3, it’s kind of what we do… P200, BRR, GoRucks, Marathon’s, a solo Splinter Q at Battle. What ever it is, we often are pushing ourselves to the limits.
Let’s take this incident as a reminder to get your health checked on. A yearly physical is a must, and let the doc know what CSAUP means and how often you partake. We’re not invincible.
WOW: This WOW comes from last Tuesday’s Thunder Q’d by the 74 mile man Co-Pay. He was nice enough to stop his 10,000 mile running goal to put the Thunder pax through a brutal workout.
The Thang: Do Things:
30 SSH’s (IC)
20 Squats (IC)
Mosey to Park: Grab Blocks
Don’t Do Thing: The PYT
1 Mercan : 4 Shoulder Presses w/Block
2 Mercans : 8 Shoulder Presses w/Block
3 Mercans : 12 Shoulder Presses w/Block
4 Mercans : 16 Shoulder Presses w/Block (Welcome Week officially bans the PYT)
5 Mercans : 20 Shoulder Presses w/Block
6 Mercans : 24 Shoulder Presses w/Block
7 Mercans : 28 Shoulder Presses w/Block
8 Mercans : 32 Shoulder Presses w/Block
9 Mercans : 36 Shoulder Presses w/Block
10 Mercans : 40 Shoulder Presses w/Block
Intermission
10 Leg Lifts (Hanging from Pull-up Bars)
20 Iron Crosses
x2
Back to Main Event: What goes up…
10 Mercans : 40 Shoulder Presses w/Block
9 Mercans : 36 Shoulder Presses w/Block
8 Mercans : 32 Shoulder Presses w/Block
7 Mercans : 28 Shoulder Presses w/Block
6 Mercans : 24 Shoulder Presses w/Block
5 Mercans : 20 Shoulder Presses w/Block
4 Mercans : 16 Shoulder Presses w/Block
3 Mercans : 12 Shoulder Presses w/Block
2 Mercans : 8 Shoulder Presses w/Block
1 Mercan : 4 Shoulder Presses w/Block
Mosey back to AO:
Hold plank 2 minutes
#Done
The Goods: Over the last few posts I’ve been preaching that it’s good to bring some focus into your workouts. While Co-Pay may have gone a little overboard, I love it. The most sadistic part is the hold plank for 2 minutes at the end….. cause you hadn’t been in that position long enough.
Evil brother….. I love it!
-Stache.