10/11/2022 - The Citadel - :cit: Preblast Citadel BC :cit:

AO: The Citadel

When: 10/11/2022

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Laimbeer


Introduction

Last minute Q signup to back up my guy, @Snowden, doesn’t mean you will get up for easy. But showing up to YHC’s BC, you already know that. Bring a coupon or sand bag, whichever you like to lift and shoes with tread. Let’s go…:mountain:

Warm-O-Rama

SSH IC 25

Arm circles IC 20

Modified Good mornings IC 20

Michael Phelps IC 20

grab your weight and off to the base of Mt. Citadel…

The Thang

Thang 1-

Up and Down. Coupon/Sandbag weighted exercise at the bottom of hill, run to the top of the hill, body weight exercise at the top, run down, rinse, repeat, x3

  1. Blockees/Burpees-10
  2. Chest Press/Merkins-15
  3. Bent over Rows/Star Claps-25

 

Grab your weight and mosey over hill to the base of the back side….

 

15 MoM- cones set up every 10 yards for 100 yards.  Bear crawl to a cone, halt, Q count IC core exercise, rinse, repeat to top of hill.

Circle of Trust

“Sweat more in Practice. Bleed less in War.”

I pulled this saying from Ragnarok strength equipment’s website.  But I’ve subscribed to it throughout my career and it has saved my life on more than one occasion.

However, it also applies to all of us in F3.  To me in F3 in the last year, too.  Towards the end of August, while recovering from a hamstring pull, I contracted a rough case of bronchitis.  It ruined my entire month of September.  I couldn’t post, couldn’t run the entire month.  I rucked a few times and lifted weights.  That was it. Every workout I’d cough for a good 20-30 minutes afterwards non-stop.

September with my agency is Physical Fitness testing month.  You either get it done, get a waiver, or fail.  Waiver is not an option for me.  So while hacking half a lung out, over a week I did two trial tests to work on getting my times right.  Then on test day I knocked out my pushups, sit-ups and edged out he 1.5 mile run that I needed to qualify to stand in the 95% in nation for the agency!  This would place me in  group of about 20 agents.  This is not a sliding scale, either.  It is a number they set in stone.

If it wasn’t for the work put in with F3, I would not be able to come off the “couch” so to speak, do a few trial runs, and knock that out.

Whatever your battlefield, your war, put in the work now.  The sweat now.  So you will bleed less when it’s time to go to war.

Naked Man Moleskin

I saw on Slack that Snowden didn’t have a Q and was lining it up himself.  I texted him and asked if he wanted me to take it and I went and grabbed a hold of it.

I was pleased to see the group of guys that HC’d to workout at this post this morning, no nonsense group all the way.  A little mumblechatter and a lot of work.  No one bad mouthing each other, all positive encouragement, all hard work.  All nose to the grind stone.  The 7 men that showed up are a shining example of what F3 is all about, hard work and positive, encouraging work ethic.

Snowden, keep up the great work as site Q.  Thanks for covering my 6 as I was running slow while setting up the cones.

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