May 11, 2019
Q’sIC
Bright Spot & Mensa double-teamed the Q to make the pax toil in the shadow of the Macbeth set.
THE PAX
Pebbles, Sleepy, AOL, Cathy, Ron Swanson, Speedo, Crab Legs
LORD’S PRAYER
WARMUP
- 30 SSHs
- 20 Windmills
- 20 Merkins
- 15 Sit-ups
- 10 Lunges (each leg)
THE THANG
- Pax stacked the sandbags and Rucks beside the Flag, and then lined up toward the bridge to the east. In turn, they passed the bags, one man to the next, until all bags were stacked at the other end of the line.
- Pax did the same movement, this time lifting each bag over their heads as they passed them to the next man.
- Pax picked up all available weight and moved east to the stairs, then dropped weight and lined up at the bottom of the stairs.
- The QIC (Bright Spot) called for bear crawls up the stairs, with a plank at the top to wait for the last man. Crab walk back down and plank at the bottom. Backwards crab up to the landing, five Merkins on the landing, then backwards crab to the top to plank and wait. Backwards bear down to the landing, 10 Merkins, then backwards bear to the bottom. Plank and wait.
- Move to the top of the stairs by climbing up the ledge on each side of the stairs.
- Pax shouldered their Rucks and sandbags again and headed east to an area dubbed “The Zoo”.
- At The Zoo was a line of three cones spaced at 20 yards apiece. Pax were instructed to bear crawl to the first cone, then mosey back to the starting position. They then bear crawled back to the first cone and crab walked to the second cone, before moseying back to the start. Next, they bear crawled to the first cone, crab walked to the second cone, duck-walked to the third cone, and moseyed back to the start. Finally, they bear crawled to the first cone, crab walked to the second cone, duck-walked to the third cone, and frog-jumped to the end of the field, before moseying back to the start to complete this evolution.
- Pax moved to a spacious area on the sidewalk and performed five Failure to Launch repetitions (hold Al Gore squat position while QIC (Mensa) counts down from 10, then jump into the air and immediately return to Al Gore).
- Weight was shouldered again and taken to the amphitheater stage.
- Pax divided into two teams of four (Bright Spot stayed behind). Each team chose a carrier and a person to be carried, The carrier buddy-carried his partner up the seating stairs to the ledge at the edge of the grassy hill behind the top of the seating. From there, the carried man bear-crawled to the top of the grassy hill while the carrying man returned to the stage. The carrying man was then carried by the next man, etc. While buddy carries took place, all pax waiting by the stage and at the top of the hill performed an exercise determined by Bright Spot using a deck of cards and key sheet. When all men were carried, Mensa went back to carry Bright Spot to the hill, from where they both bear-crawled to the top.
- Weight was taken back to the flag.
- Pax moved 20’ to the west and assembled at the east end of the splash pad. The next evolution was Red Barchetta (see GORUCK exercise list for details: https://f3nation.com/exercises/). Exercises were 100 SSHs, 75 squats, 50 crunches, and 25 Merkins.
- Pax grabbed a single 60# sandbag and moved to the grassy area just north of where the Flag was planted. They lined up in plank position, boots to the head of the man behind them. The man at the back of the line kept the sandbag with him. In turn, each man bear crawled forward, dragging the sandbag to the man in front of him and continuing without it to the front of the line. After most pax had performed this exercise two times, we reached the end zone and moseyed back to the Flag.
- For the topper we did Doomsday Clock of Merkins. Four or five men made it to 149 Merkins before time was called.
COT
Prayers for AOL’s wife after her recent eye disease diagnosis; for Cathy’s wife on her current efforts to land a position with the Florida Chamber of Commerce; and for Speedo’s wife’s relationship with her mother.
Welcome back, Crablegs! It is great to have you back!
Monday is F3 Draft Day at Chiles. Be there before 0525 with at least one FNG. Stay tuned for possible updates regarding parking location, as the football field is being re-turfed this weekend.
PRAYER
Crablegs
PLEDGE
2ND F
Pax tried to meet for coffee, but the barista took waaaaaay too long, so we left.