LaLoyd

HUB A.O.

MEGA humid and foggy this morning. Mid-high 60’s. But somehow still cool. Parking lot looking a little dark and dank, thanks to the shifiting of the seasons, and one missing lot light. Good…

PAX: 2k5, Heisenberg, Campbells, Atticus, LaLoyd, Saluki, O.G., Gummy Bear
Q: PacRat

0530

WarmUp

F3 Mission / 5 Core Principles / Credo
Bean Pickers x10 IC
Arm Warmup Complex 10/10/10/10/10
SSH x30
Perfect Squats FTH x10
Perfect Merkins x10

Forgot about this until my wife reminded me last night: Take any number, and add up the individual numbers up. If the sum is divisible by 3, then the big number is divisible by 3. For example:

343: 3+4+3 = 10. 10 is not evenly divisible by 3, so 343 is not divisible by 3
654: 6+5+4 = 15 15 is evenly divisible by 3, so 654 is divisible by 3

Turns out 51 is divisible by 3 (big ass number) so we will be knocking out birthday reps by paying homage to the number 51. I ain’t trying to drag you guys through 51 straight reps of anything. We’ll just get double or triple that and spread it around!

The Thang – Area 51

PAX to pair off. PAX 1 to perform 17 reps in the crucible and PAX2 to perform AMRAP laps. Once PAX1 completes all 17 reps, P2 & P1 switch and the process repeats. After each round is a palette cleanser of upper and lower body exercises

Our Palette Cleanser consists of 17 reps:
A – Upper Body:
Hold plank, perform one plank jack OYO, then one merkin OYO
Plank Jacks x8 IC (17 total plank jacks)
Merkins x8 IC (17 total merkins)

B – Lower Body:
Hold Squat FTH, perform a Monkey Humper OYO, then stand up (the one squat). Back to the hold
Monkey Humpers x8 IC (17 total monkey humpers)
Squats/In-n-Outs x8 IC (17 total squats)

ROUND 1 – 8-count Coupon Complex – x17
Palette Cleanser A + B

ROUND 2 – 6-count Coupon Curls – x17
Palette Cleanser A + B

ROUND 3 – 4-count Coupon Thrusters
(cut this set for time)

THANG2 – Rochambeau! (F3-style)

Man this is soooo good! It’s the official name for Rock/Paper/Scissors. If you’ve been to one of my beatdowns in the last 3-4 months, you know all about this

Same 2-man teams as before

R/P/S
Winner does 1 merkin, loser does 1 burpee.
First tie retries. If there is a second tie, both PAX do burpees

Typically goes from 1-10 (55 reps total), but in honor of RESPECT +1, we cut out ROund 4. So we landed squarely on 51 reps. It was up to you (or Fate?) on what you ended up doing.

Mary

BROGA – Nice stretch and cool-down. Only dick move was 30 seconds of strict Angry Chair at the end. It’s a burner

Back to our missing sets:

Palette Cleanser A – 17 Merkins OYO
Palette Cleanser B – 17 Squats OYO

6 Good Mornings! (5+1)

0615

Moleskin

RESPECT+1 today. Thanks to all my guys for coming out and sweating in the gloom. Shout out to my guys Atticus, Campbells, and LaLoyd for being there on my almost 9-year career at F3/GORUCK/etc. We’ve grown as men over these years, and built bonds that are 3-cord strong.

2k5, you’ve been an example to the other men I speak to when it comes to putting goals over challenges and persevering. Saluki – I, too, collect injuries that make doing what we do difficult. Sometimes I even feel it during arm warmup complex. Seeing you come out despite your injuries serves as a testimony what a determined man can do. You’ve resisted trading the harder thing for comfort and those in your concentrica benefit from it.

O.G. – What a stellar debut you’ve made here at NWInd. You’ve made quite a physical transformation and have led the men of HUB with grace

Gummy Bear – The enthusiasm and effort you pour into the men of NWInd directly contributes to what we are today. I cannot think of a man that Gives it Away to the degree you do. The group challenges the build camaraderie, the unwillingness to patronize a man for withholding his best, and consistency (with the advent of the new alarm clock :D) is a godsend.

Heisenberg – The changes you have made and obstacles that you have overcome are exceptional. Your first sub-200 weigh-in shows all the PAX that are willing to put in the effort that we can attain goals that the uninitiated may (incorrectly) classify as impossible. Add injuries and medical setbacks as exacerbating circumstances and your story is nothing short of miraculous.

Godspeed.

73’s

PacRat
KD9GNS