• When: 3/28/2015
  • QIC: CLIPBOARD
  • The PAX: Khakis, House, Spackle. No Help, Douber, Forrest, Cream Cheese, Knowzit, Paveratti, No Show, Flaming Eagle (Welcome Back), Shake and Bake, Clipboard


AAR GRH064 Heavy burpee/bearcrawl/hill style

The YHC got up early this morning very excited about the workout he had planned for this unusually cold and wet Graveyard morning.  Motivated from comment from others that Graveyard is “soft”, “easy”, “nice break”, and other obsurd adjectives.  He felt that these comments were fueled from trolls who still live in their parents basements and haven’t posted in over 12 months with an addiction to Cheetos and Rootbeer.  Either way, the YHC knew that today would be the day that we would get better.

My AAR (after action review) from the GORUCK Heavy Class 064 is related in a few different fronts to the workout given here.  BTW If you want details then there is no better read than (http://f3nation.com/2015/03/24/my-goruck-experience/) so I am not going to attempt it.  However, I personally have never been pushed to my physical and mental limits at the same time.  When this happens, there is an overwhelming feeling of negativity and feeling that there is no end.  It was so easy to quit at that moment, but as soon as that feeling rose my brother stepped in.  At that point I didnt know his name, but he wore the same patch/shirt as me so I knew he had my back.  That patch/shirt had F3 on it.  I know and everyone that was enduring GRH064 can attest that at some point, they hit that point and the only reason they didnt throw in the towel was because of the brother beside him.  This is F3 and this is why we finished at 100% completion.  Only 3 other classes in GoRuck history has every finished at 100%.

Back to the moleskin, at some point during this workout at Graveyard Saturday we had a fellow brother say, “i just cant do it.”  Another brother stepped in and said “yes you can, lets do it together.”  Not only did they finish but they were done before anyone else.

This is F3, when a brother is down at a workout we pick them up.  If a brother is down in his faith we pick him up.  When a brother is down in his marriage we pick them up.  When a brother is down in life, we pick them up.  We are only as good as the brotherhood, WE CANNOT DO IT ALONE!

Weather: 32 Degrees

The Thang

Intro and disclaimer then slowesy to the steps.

Bearcrawl the steps down to the field and circle up in the endzone.
Merkin/10 Burpee
Frog Squats / 9 Burpee
Flutter Kick/8 Burpee
Iron Cross/7 Burpee
Dying CockRoach/6 Burpee
Russian Twist/5 Burpee
Boat Flutters/4 Burpee
Slow Count BBSU/ 3 Burpee
LBC/2 Burpee
SSH/ 1 Burpee
Run 25 yds – 10 squats
back to Goal Line – 10 Burpees
Run to 25yd line – 10 squats
Run to 50yd line – 10 merkins
Run back to 25 – 10 squats
back to Goal Line – 10 Burpees
Run to 25yd line – 10 squats
Run to 50yd line – 10 merkins
Run to opposite 25 yd line – 10 squats
Run back to 50yd line – 10 merkins
Run back to 25 – 10 squats
back to Goal line – 10 Burpees
Run to 25yd line – 10 squats
Run to 50yd line – 10 merkins
Run to opposite 25 yd line – 10 squats
Run to opposite Goal line – 10 Burpees
Run back to 25 – 10 squats
Run back to 50yd line – 10 merkins
Run back to 25 – 10 squats
back to Goal line – 10 Burpees
4 Corners of Football Field
Lunge across – 20 merkins
Sprint length – 20 merkins
Lunge across – 20 merkins
Sprint length – 20 merkins
Flutter Kicks until the 6 arrives
Bear Crawl across – 20 squats
Back Sprint Length – 20 squats
Bear Crawl across – 20 squats
Back Sprint Length – 20 squats
Flutter Kicks until the 6 arrives
Firemens Carry out back fence to hill for Hill workout
Pushup(UP) hill in decline and Pushup (Down) hill in decline
Pushup(UP) hill in side and Pushup (Down) hill in side
Bunny Hop Up Hill/LBC/Sprint Down
Long Stride Up Hill/LBC/Sprint Down

Burpee Broad Jump Up the Hill/Sprint Down

Indian run back to index

Prayer Requests

Announcements:

Kettlekonvergence
The pax of IronYard and Anchor have planned a convergence for April 3 at IronYard. Our very own Malfunction Junction is co-Qing. These Kettle Bell AOs have a strong core group but they are looking to add more. Give it a shot. Here’s the preblast:http://f3nation.com/2015/03/23/kettlekonvergence-preblast/

Tshirts
Time is running out for the Lexington tshirt preorder. Here’s the link to preorder the black Mudgear or Red UnderArmour. http://f3.mudgear.com/collections/newest

Mud Run
The Mud Run on April 11 is our Super Bowl. Still time to sign up. You can reply to this email with interest and we’ll make sure you’re on a team. If you wish not to participate, we’ll take volunteers to help set up, take pictures or just provide moral support to the pax.

Oliver Gospel Mission
F3 Columbia, with the support of F3 Lexington & Lake Murray, is planting a workout to assist the men of Oliver Gospel Mission. This AO launches this Saturday at 8:30. Not only a great doubledown opportunity but an opportunity for us to help those that truly need our help. Preblast here: http://f3nation.com/2015/03/16/the-mission/

F3 Hartsville & F3 Greenwood
Lexington is leading the men of F3 Hartsville this weekend. Ranger has the Q and several pax are taking the trip with him. Feel free to take this opportunity to pay it forward. If you can’t this weekend, put Saturday May 9th on your calendar. Lexington is launching F3 Greenwood. If you know anyone in that area, send them this link to sign up:www.f3greenwood.com.

Blue Ridge Relay
Lexington had a huge showing for the P200. Tclaps to those that represented us so well. We’ve now set our sights on The Blue Ridge Relay. This event is the weekend of September 11. It’s just like the P200 but you run up a mountain. #CSAUP. About 13 of us have HC’d so far. We’d like to get a minimum of 21.

 

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