• When: 10/05/17
  • Workout Style: Boot Camp
  • QIC: Crabby Englishman
  • PAX: Squid, Pastor Cleavor, Shaft, Spinal Tap, Second Mile, Pasqually, Chucky, Crabby Englishman
  • AO: Back Blasts, Swashbuckler

Earlier this week Second Mile asked me to Q the Squashbuckler, YHC happily agreed!Coming off a HC I failed to follow thru on due to the fartsack monster getting the better of me, This was my chance for self redemption. As YHC pulled into the parking lot I noticed Squid and Chucky finishing a standard and knew at this point it was going to be a glorious morning. As the Pax gatheredand time approached we got some stretching in. As the clock struck 5:30 the greeting and mission statement were given as well as my intention to preform a modified Murph, modifying on the reps and no extra weight.



Cotton Picker X 15 IC

during this time Shaft pulls into the parking lot and joins the Pax. In honor of Shafts tardiness

2 Burpees OYO

On to the Thang

Mosey to the track

We started our first lap and about 150 meters in Pasqually, hot on my heels with Second Mile says, “Go faster”. Like any good Q accepting feedback from the Pax, I said ok. About 300 meters in Pasqually , between breaths asks how fast are we going, YHC looks at my wrist electronics to tell mewe are pacing at 7:30 minute/mile pace. Holy crap that is a Misty/Deebo pace that I knew I could not hold for long, but we were able to complete our 800 meters or two laps.

Here is how it went down…

We would complete 2 laps or 800 meters then over to the pull up bars for

2 sets of 10 pullups oyo

2 sets of  Merkins X 25 SC

2 sets of Squats X 25 SC

Rinse and Repeat

upon completion we completed :

3 miles of running

50 pull ups

100 Merkins

150 Squats

With a few minutes left we moseyed back the flag for some Mary

American Hammer X 25 IC


Hard Stop

Announcements: Workouts tomorrow- Stampede, Rucky Duck, Something on the western end of the county, twin bridges race on Sat

Prayer Concerns: Duckbutter with the passing of his grandmother, Doogies father, The people affected by the Las Vegas attack, the people still impacted by the hurricanes.

Spinal Tap took us out in prayer.

Pasqually called a rename for Chucky, something a little more personal to hit home, PROCRASTERBATOR, apparently his house is half painted. It is always an honor to lead, F3 continues to calibrate my personal and spiritual internal compass. It has shown me the direction I was traveling in and making me take a honest look at where I was going and where I wanted to go. There are many things I have learned about myself in time with F3, whether it be my personal physical abilities or how my M and 2.0’s view me. Every day I strive to grow just a little bit and being around my F3 brothers makes it a little bit easier. The only easy day was yesterday.

“You can’t grow inside your comfort zone. That’s why school got hard at some point. That’s why you had to practice. That’s why you had to get down on one knee and ask. Fuck easy! Get at it in the morning.” Duckbutter

Crabby Englishman Out


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