Back Blast- Brown Tail (VQ) Feel the Burn @ The Foundry 11/04/20

F3 The County Shirts Pre-Order – The F3 Gear Store

Woke up early this morning (0400) excited about my VQ and wondering about the election. Got to the Foundry around 0500 to make sure I set everything up for a least a visually successful VQ!!  The HIMS started rolling in around 0515 starting with FOCKER, GQ and so on.
At 0530 I kick off the workout. 17 HIMS in attendance, 0 FNGs. Made the standard Q Disclaimer about not being a professional and to modify as needed. We then split into two groups to mosey around to the front parking lot for warm ups and stretching.
0535 we started off with 30 Side Straddle Hops to get the blood pumping. So far so good, I had not jacked anything up yet!!! Next exercise was Toy Soldiers. This is where I came off the rail for a couple reps trying to count out the exercise at the same time as performing the exercise.  Got the count right around rep 3 and back on the track. We continued with Grass Grabbers, Downward Dog, Hurdle Stretch, Michael Phelps, and wrap up with Kendra Newmans. 


0545 We moseyed back to the back-parking lot for the HEAVY Portion of the workout. The 17 HIMs with their coupon / ruck, spread out across the back portion of the lot next to the football field facing the chapel. I then explained the work out would be climbing the ladder with coupon in hand while doing Decline Merkins, Squats, Curls, Shoulder Presses, Bent over rows and Thrusters. Starting at the bottom of the lot (with the Theme Song from Rocky 1 blasting) we worked our way across to 6 designate location.  First exercise was 5 Decline Merkins, moving to 5 Squats, 5 Curls, 5 Shoulder Presses, 5 bent over rows, and wrapping up with 5 Thrusters. Once we completed run up the ladder, we rifle carried our coupon back down the ladder to repeat the cycle. Each time up the reps increased by 5 up to 25. When we the cycle of 25 we worked out way back down decreasing the reps by 5. 
Music was blasted from disco style Karaoke machine include the before mention Theme Song from Rocky One to get the blood pumping, Shake it off by Taylor Swift ( wanted to make sure Dauber had some Teeny Bop Music), Old School Rap with Walk this Way by Run DMC and Aerosmith, Praise and Worship with Zach Williams Chain Breaker and my favorite Grave into Gardens by Elevation Worship. Next was Courtesy of the Red White and Blue by Toby Keith and finally Rocked it out with Madison Rising version of the Star-Spangled Banner!!! 
Not a lot of mumble chatter. It appeared everyone was focused on the task at hand. Of course, GQ was shirtless around round 2 and FOCKER was enjoying throwing around his 60-pound ruck instead of a coupon. 
Everyone worked at their own pace knocking out between 450 – 700 various reps with coupon in hand.
0615 we circled up for Merry. Knocked out 40 (4 Count) Flutter Kicks, 25 American Hammers and 25 Bicycles. 
0620 – closed with COT. Counted off and fortunately did not lose anyone. Continued with Name O-Rama (17 HIMs) Tidwell, Dauber, Hardwood, Kenwood, Time Share, Hush Puppy, Muncher, GQ, Launchpad (Respect), Back flop, Focker, DeVito, Crockpot, Gisselle, Cratchit, Brown Water, and myself Brown Tail. 


Announcements and Intentions were shared, and we wrapped up with Our Father.
In closing I want to say I humbly appreciate all the support this morning and leading up to today. Four months ago, I would have never had dreamed I would have been able to do the work out we did today, let alone lead it!! I owe much to each, and every F3 Brother that has crossed my path. You all inspire me to be a better man, husband, and father.
Semper Fi and God Bless you all!!

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