8 PAX including one FNG (Welcome Too Big To Fail!) showed up on a beautiful summer day for the regularly scheduled weekly beatdown. With the evening ruck on the Horizon, our Q promised to stay away from any leg exercises. The lesson behind today’s workout is that when you put your mind to it, you can do 5 of anything, just keep moving forward.
Warm-O-Rama (The Usual)
- 7x Motivators
- 15x Tin Soldiers
Thang 1: 5 Alive
- Run the short mile stopping at each lamp post and adding on the rep count
- 1st Lamp Post -> 1 Burpee, 2nd Lamp Post -> 2 Burpees… 5th Lamp Post -> 5 Burpees
- 6th Lamp Post -> 5 Burpees, 1 Merkin…. 10th Lamp Post -> 5 Burpees, 5 Merkins
- 11th Lamp Post -> 5 burpees, 5 Merkins, 1 Star Jump
- 16th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 1 Dive Bomber
- 21st Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 1 OHC
- 25th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 5 OHC’s
- Totals: 115 Burpees, 90 Merkins, 65 Star Jumps, 40 Dive Bombers, 15 OHC’s
- 20x Pull Ups
- 2 MoM – 50 4-Count Flutter Kicks
We welcomed FNG Too Big To Fail! Prayers for this evenings Ruck Event, Jazz Hand’s Wife and her new job, Noodles and his Baby, and safe travels for Toolbox and Panadero.
With YHC’s birthday coming up next week, and with the Army having it’s 244th birthday on Friday, it felt like the best possible time to try the Army Physical Fitness Test and get some numbers on the board. 8 PAX showed up to see how their present selves measured up against their future selves.
The Standard Open:
- Motivators x7
- Abe Vigoda IC x 20
The Main Event – APFT:
- 2 minute AMRAP Push-ups
- 2 minute AMRAP Sit-ups
- 2 mile run
APFT June 2019 results:
Name – Push-ups / Sit-ups / 2 Mile time (Age / Army Scores = Total out of 300 possible)
- Captain Crunch – 70 / 68 / 13:24+10sec penalty for shortcut (32 / 95 + 91 + 97 = 283)
- Jazz Hands – 43 / 35 / 17:44 (32 / 67 + 52 + 87 = 206)
- Skirt Chaser – 61 / 43 / 15:03 (36 / 86 + 61 + 84 = 234)
- Archive – 80 / 70 / 15:06 (33 / 100 + 93 + 84 = 277)
- CATS – 20 / 19 / 21:47 (31 / 40 + 33 + 8 = 81)
- Noodles – 46 / 24 / 19:09 (39 / 72 + 45 + 52 = 169)
- Hurt Locker – 69 / 66 / 16:14 (41 / 96 + 89 + 77 = 262)
- Banks – 74 / 69 / 16:14 (37 / 100 + 93 + 77 = 270)
Overall assessment – Not bad F3 Wheaton, but there is more core and cardio in our future…
- American Hammer with Coupons, while Captain Crunch did his penalty Blockees for bypassing the parking lot detour on his first mile. (If you can’t do it, don’t Q it, man!)
COR / NOR / COT: Prayers for continued growth as individuals and as a group, for support and strength, that we can help the people around us be their best selves and make the world a better, healthier place for our presence in it — Lifting up Jazz Hands and his M and 2.0s in the midst of a season of transition on all sides.
MOLESKIN: Today I was really impressed by the grit on display by all these men, giving what they had in them to bust through, arms shaking, joints complaining. 100% completion. And we have the future APFT to look forward to. A lot of newer PAX here have done less than two months of F3. This was a great day to have in the books to look back to.
Doing the Goruck June challenge has really driven home for me that improvement comes from consistent application over time. To get the mileage in, I have been rucking almost every day, and I have seen steady strength and speed increases that I wouldn’t have had or wouldn’t have noticed without trying to accomplish the same thing again and again, day after day. To any PAX reading this, what is the thing you want to be better at? Do it at least every other day, preferably every day. Measure successes and failures. It will improve. Embrace the Suck.