Building A Better Man

QIC: ENDO
PAX POSTED: ENDO, VANELLOPE, GROUPER, HAKA, APNEA, SANKA, GRYLLS

7 PAX arrived for a super chilly sweatfest here at the gloom.  YHC took the Q on short notice and as always had something very painful in mind to keep everyone on edge.  A few coupons in the form of cinder blocks were placed in the open to get the mood started.  @Sanka questioned what was being built with all the blocks and YHC replied with “I’m going to build everyones chest, arms, legs and entire body today!”  A little laughter and mumble chatter, followed by the usual disclaimer, and we were set to begin…

PRE-CONSTRUCTION WARMUP

  • SSH  –  X20  –  IC
  • FRANKENSTEINS  –  X10  –  IC
  • WINDMILLS  –  X10  –  IC

THE BUILD

Time for the Blackboard to make its appearance…Inspired by the legend himself @no-see-um (and with the help of his coupons) this would be 10 rounds of pain with 5 bonus rounds (if possible).  All PAX working OYO to try and get in as many rounds as possible.  Always starting each round with 5 burpees at one end of the court and bear crawling to the other end to perform the listed exercise and rep count with the coupon.  After each round sprint 1 lap around the tennis courts and back to starting line…

  • ROUND 1  –  BURPEES  –  X5  (yes @haka with the coupon)
  • ROUND 2  –  THRUSTERS  –  X10
  • ROUND 3  –  KETTLE BELL SWINGS  –  X15
  • ROUND 4  –  DIRKINS  –  X20
  • ROUND 5  –  BIG BOY SITUPS  –  X25  (yes @vanellope with the coupon)
  • ROUND 6  –  HAMMER CURLS  –  X30
  • ROUND 7  –  SQUATS  –  X35
  • ROUND 8  –  LUNGES  –  X40 (total)
  • ROUND 9  –  IRKINS  –  X45
  • ROUND 10  –  FLUTTERKICKS  –  X50 (total)  (yes @grouper with the coupon)

Bonus rounds for anyone completing the first 10 rounds…

  • BONUS ROUND 1  –  OVERHEAD PRESS  –  X25
  • BONUS ROUND 2  –  KETTLE BELL SWINGS  –  X25
  • BONUS ROUND 3  –  HAMMER CURLS  –  X50
  • BONUS ROUND 4  –  DIRKINS  –  X50
  • BONUS ROUND 5  –  BURPEES  –  X25

CONSTRUCTION COMPLETE

All PAX pushing themselves to the limit.  Alot of motivation and a few chases along the way, everyone helping to push everyone was a great sight to see.  Only 1 PAX made it to the beginning of Bonus Round 5, however several, if not all remaining PAX made it deep into the bonus rounds.

COT

  • Prayers for all injured PAX that they heal up and are able to return to the beatdowns
  • Blessings for all the PAX who posted today that they continue to post regularly and become better and stronger men and leaders

MOLESKIN

  • Incredibly proud of everyone today for pushing themselves and others to their limit.
  • The Q schedule is looking a little empty over the next month.  Let’s all step up and get this filled (starting with Saturday).
  • F3Lutz Ugly Sweater Christmas Party coming soon see Slack for details…
  • 3rd F letter drive about to begin…check slack for more info…
  • GoRuck Star Course still open for registration and half price this week…sign up now and join your fellow PAX in an extreme endurance challenge on Feb 9th…

 

By |2018-11-29T20:39:02+00:00November 29th, 2018|Back Blasts|0 Comments

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