I’ve posted several times at the Posh over my time with F3 and I was a late scratch for my VQ there months ago due to an injury. So I was stoked when Veteran’s Day looked to be open a few weeks ago to make history happen with my VQ at Posh. But man, it was intimidating trying to finalize the wienke for this one – a lot of pressure to try and deliver a beat down of high caliber on such an important day.
What was more challenging is overcoming me being an idiot and doing the Zero Dark Thirty ruck on Saturday morning with some fresh new MAC-V1 GORUCK boots with the wrong socks. After the 5-mile ruck and posting at The Nest on Saturday, I had a silver dollar sized blister on both of my heels of my feet.
So what kind of a workout can you do with two huge blisters? So, I decided that the theme for the workout would be a team effort because I certainly knew that I would need some help – felt it would also be appropriate for Veteran’s Day so that we can remember to pick up those that served our country.
Weather: 47 degrees with 71% humidity – much better looking than this morning.
PAX: Airplane, Ripple, Buzzsaw, Stick Up, Pelican, Dynomite, Dry Rub, Alexa, Tenderfoot, Pew Pew, Jewel, Aerobie, Mayhem, Backflop, Wapner, Dauber, Ratchet, Jolly Rancher (Q).
COP: Set out for a quick mosey to the coupon parking lot for:
- SSH – 22x
- Toy Soldiers – 22x
- Imperial Squat Walkers – 22x
- Runners Stretches
Warm enough. Let’s move.
Thang 1 – Catch Me If You Can:
Instructed the PAX to each grab a coupon and get into teams of 3 – I was in luck with perfect numbers with the 18 PAX that posted. Each team then grabbed two coupons and we took a mosey to the egg lawn sidewalk. The thang went like this:
- PAX 1 farmer carried both coupons.
- PAX 2 performed 10x merkins.
- PAX 3 performed 10x squats.
- PAX 2 and 3 then ran after to pick-up PAX 1.
- PAX 2 farmer carried both coupons.
- PAX 3 performed 10x merkins.
- PAX 1 performed 10x squats.
- Rinse and repeat.
We continued with the above rotations for a complete lap around the egg lawn. I guesstimate that we made it through about 8 to 10 cycles of the above set for the full lap. Blackflop was on fire during his farmer’s carry – pretty sure Alexa and I would never catch him at least once or twice.
Thang 2 – Modified AMRAP Triple Nickel:
We then went back to the coupon lot for a little triple nickel. This one went down as follows:
- PAX 1 performed skull crushers AMRAP on one side of the parking lot.
- PAX 2 mosey’d to the other end of the parking lot where PAX 3 was working.
- PAX 3 performed curls AMRAP on the other end of the parking lot.
PAX 2 was the push to switch the exercise of course. We continued the above for 5 cycles of each exercise and returned the coupons and mosey’d some more to the pavilion.
Thang 3 – Dips:
I’ve been inspired by some tabata workouts lately [here’s looking at you, Big Bird]. So, I wanted to burn out our triceps a little more. I wanted the PAX to walk away sore and feeling the work they put in this morning throughout the day. So, tabata dips on the picnic benches. Mmmgood!
Mary:
A few minutes left, so we ended with a few minutes of Mary:
- Flutter Kicks – 22x
- Gas Pumps – 22x
COT:
We closed with the usual:
- Count-a-rama.
- Name-a-rama.
- Announcements.
- Intentions.
Today felt good. I enjoyed leading this group of HIMs on such an important day. During intentions, I asked if any veterans were present. Pew Pew was the sole veteran in the PAX – so, I informed him as my pre-blast said that he can pick up his free coupon back where we left them. Pew Pew = HIM.
I shared the reason behind the 22x reps for each set – which is in honor of the 22 veterans a day that commit suicide due to PTSD or other related issues after they attempt to re-engage into the normal life after returning from duty. That’s a hard pill to swallow. And, I pushed the PAX today to not only pick each other up but to pick up someone else that isn’t in the gloom yet.
This group could be the difference they need.
Jolly Rancher out!
F3 Louisville 