COP – Rand-O-Rama – SSHs,, Imperial Walkers, HSFs, Merkins, Squats, Mountain Climbers

Plank-O-Rama / 6 Mins of Mary (Depending on the Group)

Beast – Burpees, LBCs, Mountain Climbers, Merkins, Squats, Turkish Get Ups

 

3) HE led workouts:

 

- Combination of a few warm-up exercises followed next by injured comrade carrying techniques.  Some short recovery runs to help keep us loose.

- Extended Mary session.  While no one vocalized their request, I could sense that all present did not want to be short-changed with the typical all-too-brief six minute version.  Tried to oblige.

 

 

- Admittedly, H.E. mixed it up slightly between the two sessions.  Apologies to the second group for not low-crawling across the rocky lower field as we did with the first session, but we were luckily able to add a few minutes to the Mary routine.  How hard can Grandma sit-ups be; they’re only two minutes(!).  Even Cindy had to catch his breath at some point, but I couldn’t tell if Carl Lewis-reincarnated was actually showing signs of fatigue or pausing to determine his next retort for the group.

- Lesson learned by this QIC not to assume your partner, who may have a well-earned reputation of setting the pace whenever he is present, is fully ready to do what may seem to be a quick demonstration of technique for the Pax.  In trying to remind the crowd of a proper fireman’s carry to help save the lower back, Dino quietly told me “Umm, I just had a procedure done downstairs.”  This QIC in a typical slow mental state tried to clarify but at full volume for all to hear, “Did you get snipped?”  “Yes” was the reply.  Lesson learned at our age range not to assume that just because someone at the prior sessions was lapping the field, he may not be “equipped” to do so at the next workout.

- Thanks to the Pax for the opportunity for us to lead; a privilege to be with F3 brothers on such an important day.