AO: COLOSSEUM
QiC: Skinny Dip
Date: 12/26/2022
Title: Burn off those Christmas cookies!!
Number of HIMs: 4
Betty Crocker, Patches, R-12, Skinny Dip
Number of FNGs: 0
Name of FNGs:
WarmOrama:
27x SSH IC
5 burpees due to BC arriving one minute late
Worlds greatest stretch L/R
Head down to ankle rotations
Mosey down to the third street light and back
Tha Thang:
1) first set of workouts:
10x KB swings (KBs ranged from 24 KG, 20 KG, 16KG)
4x jump air squats
3x WW3s (butterfly situps)
2x burpees
1x HR merican
Suitcase carry KB 25m (right hand). 10x KB swings
Suitcase carry KB 25m (right hand)
Turn around switch hands. Suitcase carry 25m (left hand). 10x KB swings
Suitcase carry KB 25m (left hand)
10x KB swings
Rinse and repeat above items for six iterations
Put KBs down for one set of 4x air jump squats
3x ww3s
2x burpees
1x HR merican
Run to fourth light and back (600m)
2) second set workout: cones are arranged in a diamond
Sprint 15m to top cone, side shuffle left to cone, backwards run to right cone, then side shuffle right to bottom cone.
Continue for three iterations. If not running holding high plank
3) third set workout:
4x air jump squats
3x ww3s
2x burpees
1x HR merican
Grab KB and rack it on chest down to cone 15m (right side)
At cone change arms and return with KB in rack on left side
Rinse and repeat above set for two more iterations
Final iteration complete workout but lift KB above head into waiter carry 15m and switch hands at cone
4) last set – Turkish get ups with KB. 1x Left and 1x right. Demonstrated without KB and then with KB. Need to do more training for newbies with KBs. 2023 is the year of the KB for F3 coastal empire!!
COT:
Countarama, Namearama, pledge
Ruck it out once a week. Come to Lake Meyer on Fridays for a walk around the lake!
Talked to the guys about my story of Christmas 15 years ago. Lost a soldier on Christmas morning at 25 0213 December 2007.
B00qeen the biggest struggle for me. 10 years of darkness. Bad decisions and lots of anger. Last five years have been better as I have loved ones and been getting therapy for the grief experienced losing this soldier on a Christmas. Lots of guilt and sadness but life is a lot better due to therapy but his loss is never out of my mind. Everyday I think about this soldier but it's not as unhealthy as it used to be. I honor Peter Neasleys life and celebrate knowing this young man while I was his Commander in Iraq.
Wish all a happy new years and if you ever need to talk about something hard, Skinny Dip has some really good ears and will just let you pour it out. Then I'll share a bourbon drink I learned this past week!
Also, F3 has truly helped me open up. I thank you all for allowing me to open up. I have never shared a lot of my experiences until I found you all.
God bless!