COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Gambler, Gutenberg, Aaarrrggghhh, Trash Panda, Phelps
AO: Katy Trail
F3 DISCLAIMER & WELCOME: Given
SSH x 10 IC// IST x 10 IC – Mosey to stairs at corner of Mockingbird and Bush for:
Aussie Merkins x 10 IC – Mosey to Katy Trail
PT Test: 2 minute AMRAP Merkins, 2 min AMRAP Sit-Ups, 2 mile run for time
The Standard: 42 Merkins // 52 Sit-Ups // 18:18 for 2 miles
- Draper: 72 // 51 // 15:20 – FAIL
- Gambler: 57 // 55 // 14:20 (estimated) – PASS
- Gutenberg: 30 // 38 // 16:34 – FAIL
- Aaarrrggghhh: 67 // 51 // 15:38 – FAIL
- Trash Panda: 48 // 51 // 16:24 – FAIL
- PowPow: 44 // 55 // 14:37m – PASS
- Phelps: Did not test (see Moleskin)
1/4 mile interval then 12 x Flutter Kicks IC // 1/4 mile interval – 15 x Plank Jacks IC
Mosey back to La Madeline – LBCs until time (5 reps)
Total distance: 3.5 miles
CIRCLE OF TRUST/BOM:
YHC thanked the PAX for posting this morning and explained how it gives me energy and enthusiasm and hopefully I reflect that back to the PAX throughout the beatdown. Encouraged the men to think about their Jester today (The Daily Discipline over the Temptation of the Flesh that Hinders Acceleration) with the intention that will lead to acceleration across all 3 Fs, especially leadership within our families.
YHC always likes to take the opportunity to get some “pulling” work in (Aussie Merkins), the imbalance we all have in our strength and stamina for “pushing” exercises (Merkins and OH Press) compared to “pulling” exercises (Pullups and Rows) is significant.
We found Phelps on the Katy Trail about 3/4 mile into our 2 mile timed run. Turns out he showed up early, but thought he was late (left his phone at home) and took off for the trail before any of the rest of us arrived.
The PT test standard was taken from the PT test that was applied to the men at GTE22 (GrowRuck Training Event 22) this past weekend in Myrtle Beach. Many of the ~100 men in Myrtle Beach failed the test. This morning, four of six PAX failed the PT test, but for Draper, Aaarrrggghhh and Trash Panda it was only due to missing the sit-up standard by a single rep. They can definitely meet the standard. Gutenberg needs to get better at Merkins, just like YHC did when he started F3, this will 100% happen all he needs is consistency. Every one of the PAX this morning completed the 2 mile run with plenty of time to spare – good thing given that this is a running AO.
1. F3 Dads and 2.0s workout this Saturday (5/8/21) at 0900
2. McKinney launch continues 5/8 and 5/15 – EH your guys north of 635!
3. Carry The Load on 5/30 and 5/31 – Sign up and raise some $ for a great cause