A lovely, lovely day at Gran Torino. Perfect weather, and an awesome pax! What do I have planned for today? Nothing special. A very simple, yet effective high tempo workout. Just another day at the finiest Hihgh-Tempo bootcamp AO in Northwest Cary.
We started with a quick and abbreviated F3 Briefing. No FNG’s today so let’s go!
Pledge of Allegiance
Follow me for a brief jog and warmup:
- SSH x 20
- 20 Regular Merkins OMD
- Imp Walker x 20
- 20 Wide grip Merkins OMD
- 15’ish Good mornings
- Honestly, the mumblechatter got out of hand here, no clue what the count was
- 20 Diamond Merkins OMD
- Follow me to the pullup bars for The Thnag
The Thang!
- 4 sets of 5 pullups with AMRAP squats while waiting for a slot on the pullup bars
- Run around the school to the Toddler Swings
- 10 Worst Merkins Ever
- Run back around the way you came back to the pullup bars
- Repeato x 3 until 4 sets are complete
- After the 4th set of WME’s, mosey to the parking lot
- Partner up for Wheelbarrows down and back
- Thoroughbreds did WW2’s awaiting the 6
- Then 4-count Shakira’s with a pause in the up position x 10 each side
- Mosey to the flag
- Wait, we have 40 seconds left!!!!! Quick, LBC’s for 40 seconds!
COT
- Announcements
- M.U.L.E. is tomorrow, 6:00 at the Art Center
- Check Slack for Clown Car options
- ATT Half and Full are next weekend
- F3 to converge before and after, check Slack for deets
- 3rd F Activities:
- 24-hr Prayer Vigil – check Slack
- TCP Sawgrass gears back up on MArch 17th – new Site Q’s Sub and Joker
- Bring some gear and help cut some lawns!
- F3 Grow-Ruck November 15-17
- Three-day leadership session in Southern Pines (?) lead by Dredd and a GoRuck Tough with Cadre Heath
- M.U.L.E. is tomorrow, 6:00 at the Art Center
- Prayers
- Parker’s Co-worker’s M went into a catatonic state one morning this past week while he was out for a run. Currently in Neuro with no improvement.
- Disco Duck’s M
- Joe Smith family – still awaiting news on the new addition
- Hi-Liter family, M had a minor outpatient surgical procedure yesterday and is sleeping very soundly! (Honestly, I’m jealous of the sleeping part the way Hi-Liter described it!) 2.1 Huge progress managing issues
- I’m sure I’m forgetting something
Today’s pax at Gran Torino included three folks who participated in the F3 GoRuck Custom last weekend. Bartman on the Heavy, YHC on the Tough, and Skipper on the Light. (Not present today, Banjo on the Touch and HotCakes on the Light). Guys, this was my first GoRuck, and I have to tell you, the leadership and teamwork lessons instilled (not taught) there are like no other. So simple in the method, so simple in the lesson. Yes, it’s pretty brutal, and I recommend you grossly over-train for these, and DO IT. It’s not “just walking around with a backpack on.” GO DO ONE!
Have a great weekend!