PAX: Rogue, Deflator, Hammerhead
WarmUp: SSHs, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Grady Corns.
The Thang: MaryAnne’s Mayhem (DORA-style)
Split into teams for DORA-like relay. One team member runs 25m, completes 3 burpees, and runs 25m back. The other team member does as many reps of the following exercises as possible until the other team member returns, then they switch roles. – 175 Curls
– 150 Goblet Squats
– 125 Overhead Press
– 100 Kettlebell Swings
– 75 Merkins
– 50 Thrusters
– 25 Bonnie Blairs (right leg+left leg = 1 rep)
– 15 Blockees
Bonus glute exercises:
– 15 Reverse Lunges w Coupon. IC
– 20 Pickle Pounders, IC
– 15 Donkey Kicks, IC ea. leg
Mary: Flutter Kicks, foot over coupon raises, coupon block slides, and plank hold.
One of your buddies has been hounding you for months now. Almost daily. So you finally cave and make the first bleary eyed trek out to F3. The work starts and about 2 minutes in you have no idea what anyone is saying. It’s fast and confusing but the guys rally around you. Just. Keep. Going. Somehow, by some miracle. You make it to the end. After the oxygen makes its way back to your brain. That’s when you realize what just happened.
You bonded to these men in a way you haven’t experienced in a long time. And the most surprising thing is, they really care. Now fast forward, you’ve Q’d a few workouts, done an event, the pre-workout rucks, and of course Coffeeteria. But as it happens with a lot of men — you get injured.
Some time passes and the overwhelming FOMO you’ve got has you feeling like a Sad Clown all over again. And, what’s worse? You haven’t heard from anyone. You start to ask yourself. Are these guys really my brothers? They haven’t even noticed I’m gone.
As most of us know, there are always opportunities to engage when you are out (be it IR, Down Range, or God forbid, something worse). But if we are to avoid the pith of denatured words, we must be serious about how we approach Accountability and in turn — Connection. My challenge to you: think of at least 3 guys you haven’t seen in a while and reach out to make sure they are ok.