Conditions: Weather good, fire ants many
PAX: Judge Judy, Gambit, Whip, Gilligan, Cowbell, GATA, Yukon, Peanut, Big Spur, Squealer, Swanson, Harvey Updike, Stones, Peaches, Sawed Off, Cockaboose, Adidas, Squid, Mc-Flurry, Buckeye – CO Q, Deuce Bigalow – VQ
22 PAX entered the gloom and gathered around the shovel flag for Deuce Bigalow’s VQ and his proper send off to the United States Coast Guard Bootcamp.
SSH x 20 IC, LAC F/B x 10 IC, TTT x 10 IC (crowd pleaser), Tempo Merkin x 10 IC, Air Press x 10 IC
Seal Jack x 20 IC (crowd pleaser as always), Imperial Walker x 15 IC, Copperhead Squat x 15 IC, Tempo Merkin x 10 IC, TTT x 20 IC (P200 friendly)
PAX take one slow mosey around the paved path.
Only appropriate today that PAX complete a US Coast Guard Physical Fitness Test. The USCG PFT consists of Max Push-ups in 60 seconds, Max Sit-ups in 60 seconds, 1.5 mile timed run, Tread water for 5 minutes followed by 100 meter swim. Minimum / status quo standard is 30 pushups, 38 sit-ups, and 12 min. 51 second run.
PAX partner up, Partner 1 counts the reps, Partner 2 completes the exercise and switch.
- Max push-ups in 60 seconds
- Max sit-ups in 60 seconds
- (5) laps around the paved path for 1.5 miles
- Pool across the parking lot is closed for swimming portion of the PFT so PAX perform: Swimmers x 10 IC, Flutter kick x 20 IC, Seal Jack x 20 IC
Filler: PAX circle up around the shovel flag for a Hand Release Merkin Ring of Fire x 3 times around the circle
Plank Jack x 10 IC, Tempo Merkin x 10 IC, Flutterkick x 20 IC, Hold Plank x 60 seconds and DONE! Great VQ Deuce!
Final announcements and preparations for the P200 discussed. Prayer for safety for all the runners, families, etc.
Nantan pulls the PAX in to form a BOM around Deuce while PAX pray over him on his final WO at the #MOB.
T-Claps to Deuce for stepping up and leading his first WO.
USCG PFT was a good reminder to all the PAX that the US Military isn’t looking for status quo.
Hand release merkins were hard to figure out this morning. Probably Judy’s fault, but in the end we got it right.
PAX found out Judy’s handwriting is barely legible, however the PAX appreciate Judy’s initiative for pulling together Deuce’s send off card and gift.
T-Claps to singer/songwriter/ironman/and preacher man Whip for praying over Deuce at his last work out. Well said brother, lot of dust in the air this morning.
Since high schoolers don’t think their parents know what their talking about, (9) months ago, Harvey Updike asked YHC if I would talk to Deuce and start taking him to F3 to help him prepare for the United States Coast Guard Bootcamp located at Cape May, NJ. YHC was honored, and felt it as an obligation, as someone who has gone before to do whatever YHC could to help prepare him. At his first WO Deuce Bigalow was “born” and since then several PAX have been involved getting him to and from workouts and pushing along side and encouraging him in the gloom all to prepare him for this moment. Deuce your moment has come and we are damn proud of you for being willing to serve and taking that oath to hold the line so the rest of us can sleep easy. Deuce Bigalow aka Big Jake, Semper Paratus and now go Kick Some Ass!