AO: Hard Knocks University Bootcamp - Wednesday
Number of Pax: 13
Pax Names: Bluejay, Brutus, Callahan, Double Time, Fireball, Hardhat, Mrs. Doubtfire, Papa Smurf, Pudge, Sea Lion, Sonic Boom, Sparkler, Spartan, Wolverine,
Number of FNGS: 0
PREP: Dust off last year’s Veteran’s Day Beatdown. Place small US flags and QIC’s infamous waterproof one gallon storage bag sheets of pain at 4 corners of the parking lot making an approx 150’ square.
WEATHER: 60F. Perfection.
5:15AM: 5 core F3 principles and credo were quickly recited. Very short mosey to the shovel flag for the Pledge of Allegiance. 🇺🇸
MESSAGE: U. S. A. Veterans Day celebrated a day early. Sacrifices that our military families make for others are incomprehensible. We are so very blessed to live among such heroes.
WARM UP: Mosey to northwest corner of Publix by the loading ramp. Nur, arms up, high knees and butt kickers on the mosey. SSH, strawberry pickers, merkins, agitators, Michael Phelps. Return to main parking lot, circle up, count off by 4’s.
THE THANG: The 4 teams of 3-4 pax each started in each of the 4 corners. Each corner had a sheet of pain with (5) exercises 1-5. Each team performs the first exercise AMRAP at each corner until the timer goes off, then run clockwise to the next corner, complete those exercises AMRAP, and so on. Seconds timer app was used with 65 seconds for exercise, then 25 seconds to move to the next corner. (5) exercises performed @ each intersection; (20) exercises total. The SW corner had coupons: (4) sets of metal weight plates ranging from 2.2 lbs to 10 lbs each plate, intended to be used of the 3 of the 5 exercises. Exactly 30 minutes duration for everything. All the while, Veterans Day appropriate music played, with the beeps of Seconds timer per above advising start / stop and transition timing..
At the end of the 30 minutes, pax gathered in the center of the square for an all you got timed plank, serenaded by the Man in Black with Ragged Old flag (last song on playlist). 4 minute 30 second plank to 6AM.
NE Corner (full body):
NW Corner (abs):
- AMERICAN Hammers
- Dying Cockroach
- Gas Pumps
- Big Boy Sit Ups
SW Corner (arms, with coupons for #s 2-4):
- Moroccan Night Clubs
- Flock of Seagulls
- Overhead Claps
- Shoulder Taps
SE Corner (legs):
- Al Gore
- Jungle Boy Squats
- Jump Lunges
- Calf Raises
- Imperial Walkers
Bruce Springsteen – Born in the USA
Ray Charles – America the Beautiful
Toby Keith – Courtesy of the Red, White and Blue
James Brown – Living in America
John Mellencamp – R.O.C.K. In The U.S.A.
Metallica – Don’t Tread on Me
Steve Stevens – Top Gun Anthem
Jimi Hendrix – Star Spangled Banner
Toby Keith – American Soldier
Johnny Cash – Ragged Old Flag
SUMMARY: A good 30 minute Beatdown. The warm up needed some more intensity and the plank was excessive.
- WildPax Dec 2-4. Sniper is IN for the food!!
- Christmas Glow Run 5K with Cat5 Saturday Dec 18 6PM NBP
- pyro floated out a couple other holiday season volunteer opportunities- watch Slack
PRAISES / PRAYER REQUESTS:
- Bing 2.0 In a good place right now; prayers that it maintains.
- Fireball situation
- Sea Lion’s friend (Mark?)
- Double Time’s M Marla mammogram today for a check
- Sparkler cousin (Scott?) for a recovery after a fall off a ladder
- Marines 246th birthday today
- Sparkler church
- Brutus friend Kelley prayers for peace after she lost her husband from colon cancer August 2019
WRAP-UP: It’s a joy to lead this group of men. A day early for a salute to our Veterans, but every day should be Veterans Day.
Your pal – Brutus
O — H …!