The Crossings

Already warmed up.

Six PAX rucked a new loop and shared their thoughts on the QSource chapter Apprenticeship along the route.

Discussion topics included Watch. Help. Do.; correction; and perfection, with ten perfect 10s as an example.

Announcement: New AO schedules start next week; see the announcements channel.

COT: It is a privilege to do hard things and become someone you have not been. The PAX reflected on being fortunate to choose hard work, stay active, get up, and chase growth.

No Mary, it was a ruck.

Lymphatics and Flows.

The PAX planked during the F3 disclaimer, Core Principles, Motto, and each PAX reciting the F3 Mission.

They completed a 20-minute EMOM of Burpees, Merkins, Squats, and Lunges. Each PAX assigned the minimum counts of one, two, three, and four reps to the four movements and could modify up or down while continuing to push himself.

Announcement: Upcoming schedule changes happen next week; see announcements.

COT: Choose a modification, move forward with it, and do not be your own rate-limiting factor.

Sorry, Mary, no respect for you today - we will pay you a visit next time I promise.

Check

The Q arrived eight minutes late for the 5:30 AM workout, so the planned workout was modified.

Warm Up: 10 SSH; 10 Arm Circles forward and backward; 10 Moroccan Night Clubs; 10 Michael Phelps; 10 Hillbillies; 10 Air Squats.

Round 1 — 8-minute AMRAP: 10 Cindy Curls, 10 Block Thrusters, 10 Bent-Over Rows, and 10 Block Deadlifts.

After a necessary pit stop, Round 2 — 5-minute AMRAP: 10 Cindy Squats, 10 Elf on the Shelf, and 10 Cindy Reverse Lunges.

Round 3 — 5-minute AMRAP: 10 American Hammers, 10 Big Boy Sit-Ups with Cindy, 10 LBCs, and 10 Dead Bugs while holding the block and bringing one knee toward the chest at a time.

Finisher: 1-minute Plank Hold.

Announcements: Florida statewide convergence on December 12 and upcoming baptisms.

COT was completed.

Mary was part of the beatdown.

The PAX completed a 30-minute classic ruck as a warm-up for the 5:30 AM beatdown.

They visited the Man Maker; VanWilder took the extra challenge of walking it backward on the return, and SnareBear joined.

The report credited Spaghetti Monster with keeping the fart sack warm and cozy while the PAX completed Fitness, Fellowship, and Faith.

COT was completed without additional text.

Warm'd up!

The PAX completed two laps in 30 minutes, covering 3/4 mile and maxing out every corner while increasing squat sets from 5 through 65 for 455 total squats.