Temperature : 35 degrees and dry
Conditions : After the 2-3” of snow we had earlier in the week, YHC was concerned that our workout area would still be covered, but the warmer temperatures the past few days really cleared the spot nicely. It was a little squishy, but most of the squish was still frozen. Specifically after some complaints about last week’s situps being a bit rough on the backside (since we did them on a tennis court), YHC wanted to ensure that everyone had a nice soft (frozen) spot on the ground to cushion them.
Pre-Ruck : 4 PAX showed at 0530 for a nice walk around Phoenixville.
Bootcamp : 9 PAX posted for a “Partner” workout led by YHC (Spike).
DISCLAIMER , Mission, FROM (Free, Rotational, Outdoor, Men Only)
Warmup : (numbers varied slightly as YHC attempted to keep the PAX guessing, but the count was at least 10)
- 10x arm circles IC
- 10x circle arms IC
- 10x Abe Vigodas IC
- 10x Side Straddle Hops IC
- 10x Imperial Walkers IC
- 10x Monkey Humpers IC
- 10x Mountain Climbers IC
- 10x Heel raises IC
Mosey to ball diamond (approximately 0.3 miles)
The Thang :
Count off : 1 and 2 (which seemed to confuse some, but YHC intended it to be a way to switch partners easier, but not all ideas pan out).
Those not carrying or dragging or leaping over their fellow PAX got to carry two 40 pound jugs of water (80 pounds total) from one cone to the other (around 20 yards for each travel below). 8 rounds of back and forth, exercising at each and and travelling with partner :
- 20x high five Merkins, then Travel : Partner Carry and another 20x high five Merkins before carrying partner back. Then switch partners.
- 20x Partner V-ups (1 standing, 1 holding partner’s ankle’s), then Travel : Partner wheelbarrow (20 yards) and switch V-ups. Then switch partners.
- 20x bicep curls (with partner). Travel : Partner leapfrog. Then switch partners.
- 20x Partner Derkins (elevated merkin, with legs on partner planking). Travel : Weekend at Bernies (One partner behind the other, dragging across the area). Then switch partners.
- 20x Big-Big Boy stand-up situps (with partner holding feet). (YHC reminded the one holding to keep your head down). Travel : Partner Carry. Then switch partners. (Some mumble-chatter about the difficulty level in attempting to complete the “stand-up” part).
- 20x Pattycake Merkins (facing each other. On up movement, partners touch right hands in the middle. Repeat merkin and switch hands). Travel : Weekend at Bernies. Then switch partners.
- 20x Power Merkin (put your feet on planking partner’s back and perform Merkins). Travel : Partner Carry. Then switch partners.
- 10x Clerkin (Merkin with a clap), In Cadence. Travel : Weekend at Bernies
- Tunnel of Love!
For those counting, thats around 170 Merkins. Definitely some shaky arms near the end, and some mumble about how YHC was trying to make it difficult so he wouldn’t be asked to Q again.
Mosey back to Flag
6 Minutes of Mary :
- 20x Flutter kicks IC
- 20x Superman Swims IC
- 20x American Hammers IC
- 10x Boxcutters IC
- 10x Wife Pleasers IC
Count-o-rama : 9. Name-o-rama. Name FNGs : 0
Announcements : There is an upcoming ruck in Valley Forge in March. More details will be sent out.
Circle of Trust (these were shared throughout workout to remind the PAX about the FELLOWSHIP portion of F3 ):
- “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.” (Ecclesiastes 4:9-10).
- “A friend loves at all times, and a brother is born for a time of adversity.” (Proverbs 17:17)
- “Greater love hath no man than this, that a man lay down his life for his friends”. (John 15:13)
Closing Prayer