To my M’s great dislike, YHC has become a huge fan of the music for the musical Hamilton over the last few years, so much so that when we traveled to New York this summer to see it for the first time she was amazed and maybe a little embarrassed that I was singing every word. One of YHC’s favorites is from the George Washington character as he announces his resignation from office. “One Last Time” stuck with me today as YHC prepared to lead his last Bootcamp Q in Columbia. Here is what transpired…
Conditions: A cool 34 degree morning (cold for Columbia, balmy for where I’ll be next)
The Thang:
Be humbled by the fact that 45 men came out this morning for this Q.
Warm up lap around the track
Circle up for: 25 SSH IC, 10 Slow Merkin IC, 20 Imperial Squats IC, 20 Flutter Kicks IC
Head back to the track for circuit work
Circuit 1: 5 Spider merkins, 10 Sphinx Merkins, 15 Dry Docks, 20 Merkins, 20 “steps” forward in a bear crawl. Rinse and repeat despite the shoulders being dead already
Lap around the track to the place we just left
Circuit 2: 5 Broad Jumps, 10 Squats, 15 Frank Martins (both legs lead), 20 RA Lunges. Rinse and repeat.
Lap around track to our new start point
Circuit 3: 5 sky-ups, 10 pulse ups, 15 American Hammers, 20 inch worms. Rinse and repeat.
Lap around track to our new start point
Circuit 4: Put it all together, 5 Spider merkins, 10 Sphinx Merkins, 15 Dry Docks, 20 Merkins, 20 “steps” forward in a bear crawl, 5 Broad Jumps, 10 Squats, 15 Frank Martins (both legs lead), 20 RA Lunges, 5 sky-ups, 10 pulse ups, 15 American Hammers, 20 inch worms. Plank-o-rama for the 6.
Lap around the track to our last start point
Lunge walk, bear crawl, and sprint to finish a full lap at 44:01 on the clock.
Announcements
None were presented
COT
YHC broke down a little here. Being the Q was easy. Saying goodbye to Thunder in prayer was hard (and so is writing this in the privacy of my office). All thanks go to the Sky Q for what he provides in our life. For me he provided F3 Columbia at the time YHC needed it most, YHC just did not know it yet. 5 years ago my M and YHC had just learned she was expecting our first child, and YHC was losing my running and training partner, we did everything together. YHC had run by Brickpile and Amble so many times in early mornings always rebuffing the calls to come join F3, but now YHC searched and found Scramble less than a mile from home. It was the best decision YHC could make. 10 months later, with a 4 week old 2.0 at home, we were hit by the Columbia Flood and YHC had 20 F3 Columbia men on the roof helping remove a tree. Most of the men I didn’t really know at the time, but there they were. This strengthened YHC to be a part of something so strong, but it wasn’t until the past year when YHC really learned what F3 was about. 1 year ago next week my M and YHC learned that our 2nd child was not going to be born alive, and there were the men of F3 Columbia again to lift YHC off the ground, stand beside him, give him strength, and be there at the funeral 3 months later. YHC would not have survived the last year without the men in F3 Columbia, period, end of sentence. Leaving Columbia is the “next right thing” (pax with daughters know that reference already) for our family but leaving this community of men is harder than words can explain. But the Sky Q knows best, he knows what we need when we need it and provides when the time is right. F3 Columbia is a gift from him to us and I challenge us all to honor that gift by continuing to give it away to men who are in need of it. So tomorrow and Thursday YHC invites the Columbia pax to “have a drink with me, one last time, so we can teach them how to say goodbye.”