It’s Only Complicated When YHC Explains It

Preamble:

• YHC built this playlist prior to last month's Q...so I needed a BD to go with it.
• It's been awhile since we've had the "sleds" out at The Norseman and YHC is in the later stages for training for HYROX ATL at the end of the month.
• So voila...a BD idea emerged.
• The eventual idea felt a bit complicated, but doable...so command decision made...let's go for it.
• The night before pre-blast warned of some complexity and the PAX were ready at 0530 with their listening ears on.
• Intro, disclaimer, F3 Mission, and 4 Quadrants of Preparedness were presented.
• Mosey to the coupon pile then to Turf Field 1

Warm-O-Rama:

• In-cadence:
  • SSHs - 10
  • Weed Pickers - 10
  • Hillbillies - 10
  • Merkins - 10
• OYO
  • Willie Mays Hayes
  • Arm Circles
  • Michael Phelps

The Thang:

• Split into 2 Teams of 8 PAX
  • Each team performs the same exercises as the other team just on the other half of the field
• Field of exercise is the Goal Line (Starting Line) to the 20 yard line
• 1 PAX from each team takes up the sled pull (110 lbs) - ideally backwards walk/no hands (using the waist harness) and covers 3 laps (60 yards)
  • During that time the remaining PAX on each team perform the below exercises at the Goal Line or at the 20 yard line as prescribed
    • PAX continue those exercises until the team member PAX on the sled returns to the exercising PAX team/group.
  • Once the sled pull PAX finishes 60 yards they re-join the PAX and all PAX perform the  transition exercise between the Goal Line and the 20 yard line.
  • The next PAX in the rotation then heads to the sled.

• Rinse and repeat across the 3 rounds below and with PAX cycling in order (1, 2, 3, etc) through the sled pull rotations.

• Everyone moving the whole time and ROUNDS change every 10 minutes at the whistle.

• **ROUND 1**
  • @GOAL LINE: THRUSTERS (with coupon)
  • @20 YARD LINE: BIG BOY SIT-UPs
  • TRAVERSE: BURPEE BROAD JUMP
• **ROUND 2**
  • @GOAL LINE: MERKINS
  • @20 YARD LINE: LBCs
  • TRAVERSE: BEAR CRAWL
• **ROUND 3**
  • @GOAL LINE: CAROLINA DRY DOCKS
  • @20 YARD LINE: FLUTTER KICKS
  • TRAVERSE: WALKING LUNGES

• Time was called, coupons returned, one last sled pull for Ha-Ha and Matlock, PAX assisted YHC with cone cleanup, and mosey back to the flag to arrive just at 0615.

COT:

• Announcements:
  • The Norseman is closed on 4/17 for Rubicon 10 year anniversary/mini-convergence
  • Cross Ruck on Friday 4/18 from 0500-0700 starting/ending at Alpharetta Methodist Student Center parking lot
  • F3 Alpha Convergence on SAT, MAY 3 at 0700 at Wills Park
  • HAlpha Day FRI MAY 2 - SAT MAY 3 at Wills Park
• Prayers:
  • Prayers for Holy Week, Easter
  • Thanks given for God's Grace and the Sacrifice of Jesus

Naked-Man Moleskin:

• Always an honor to lead.
• I've been away from the AO off and on for a few weeks trying to get in some event specific training for an upcoming HYROX event
• It's fun and all, but nothing hits (physically and mentally) like a BD with the men of F3.
• Despite all the perceived ups and downs of F3, I've still yet to find anything in my life that delivers the same results and well being...I truly appreciate you men.
• I'm looking forward to being back at The Norseman and other Alpha AOs on the regular in May
• Remember to stay prepared with the Get Right, Live Right, Lead Right, Leave Right
• Weasel Shaker NOTE: SUBMIT THOSE BACKBLASTS !!!