It was a clear and cool morning, around 50 degrees when YHC arrived at the Blast Furnace.  Showing up early to measure out the 50 yards required for the beatdown, YHC didn’t hear someone sneaking up behind him.

“Hey, what you doing there?!” a loud and rumbly voice came from the Gloom.
YHC spun around – only to find Humboldt there, walking up to the AO.  Scared YHC half to death!

Regardless, measuring done, the two of us rucked it out for about 53 minutes (3.33 miles) until we arrived back at the AO, finding Slide Rule there already warming up.   The time having arrived, the three of us moved over to the flag and circled up, beginning to warm-up after YHC gave a clear Disclaimer.

YHC admits, he was a bit disappointed to only find 3 PAX this morning, when Blast Furnace used to be our largest gathering.  But lo and behold, Magellan comes running up (from his house) and then Flipper rolls in.  5 PAX, excited to be there, and ready to roll.  Lets do it!

A quick warm-up ensued :
– 10x SSHs IC
– 10x sprinklers IC
– 10 count of R arm overhead stretch
– 10 count of L arm overhead stretch
– 10x chinooks IC
– 10x grass pickers IC
– 10 count of IT band stretch with R leg
– 10 count of IT band stretch with L leg
– mosey to the bandstand

YHC had setup a white-board with the IronPax Week 3 beatdown instructions (mostly so YHC wouldn’t forget!) along with an iPad with an EMOM Counter setup for every 2 minutes.  The workout was such :

Every 2 minutes, run 50 yards.
YHC setup cones 75 feet away, so we ran out 75 and back (150 feet = 50 yards for those who are mathematically challenged).

Round 1 : 50 KRAKEN Burpees!
– 1 Kraken burpee = 3 “hand-release merkins” + 1 burpee = RELEASE THE KRAKEN!
– 400m run

Round 2 : 50 BDE Burpees!
– 1 burpee, 1 bonnie blair R leg, 1 bonnie blair L leg, 1 squat, burpee jump/clap
– 800m run

Round 3 : 50 Bonnie Blairs!
– 1 bonnie blair R leg + 1 bonnie blair L leg = 1 rep
– 1200m run

Fast time of our 5 was Magellan with 40:42.
Kudos to Slide Rule who kept moving throughout!!

YHC found the runs hard this morning, and we all found the 50 Kraken burpees very daunting.  It was proven today, as it has been said many times before – when running alone, we tend to stop / slow down / not push ourselves.  When running with another PAX, we keep up the pace easier, we help each other out, we push each other along.

This idea is seen all over F3 Nation, and also extends to our lives as well.

COT included thoughts for a work promotion coming soon, and remembering lost loved ones.  Take every day like it might be your last.  Be the men God called you to be!