YHC completed a pre-run with D-Day, Deuce, Wapnah, ToeJam and Jobu. We scouted out the AO for the upcoming Saturday Hardnocs fun for 15 eager Pax.
Welcome to F3, disclaimer read and YHC read an expert from QSource – ACCOUNTABILITY (Q2.5)
“The HIM builds true Accountability into his life by submitting to Standards through Enforcement and Consequence. While this does not bring him short-run Happiness, it is the only thing that can deliver him Hope.
True Accountability starts with a Standard, which is an objective measure of performance or behavior. To be Effective, it must be inarguable. If it contains any subjective wiggle-room then it is not a Standard.”
YHC informed the PAX we would be completing the British Royal Marines Basic Fitness Test today to gauge our fitness levels against an objective standard.
No burpee penalties issued. We had lots of cans for TRM brought by the Pax!
- Side Straddle Hop 10 IC
- Toy Soldiers 10 IC
- Hillbilly 10 IC
- Reacher 10 IC
- Tempo Squats 10 IC
The ﬁrst part is a 1.5-mile run that is undertaken as part of a squad. The second part is a 1.5-mile run that is conducted on your own, and as a ‘best effort’ timed run. You must complete this as quickly as possible. During the squad element of the run we advise that you support other team members and encourage the weaker ones. Remember that you are running as part of a squad and they will be assessing not only your ﬁtness, but your team working ability also. (Leave No Man Behind). During the second element of the run, which is the best effort 1.5 miler, you must go all out to complete it within your fastest time possible. Note the word ‘effort’. They are looking for 110% during this run.
You will be required to perform 60 continuous press-ups (Merkins) within 2 minutes using the correct technique. The correct technique involves keeping the body straight at all times. During this part of the Royal Marines Fitness test, you will need to lower your chest down to meet another candidate’s ﬁst. When you return back to the starting position you will need to fully lock out your arms. Your hands should be shoulder width apart and your elbows must be kept into your sides.
You will be required to perform max sit-ups within 2 minutes, again using the correct technique. The correct technique involves your feet being held down by another candidate. Your ﬁngers must stay in contact with the sides of your head and your elbows must make contact with the mat on the downward motion. On the upward motion, your elbows must come up to touch the knees, which must be kept together throughout the duration of the exercise.
You will be required to perform max pull-ups using an overhand grip. Your body will hang straight whilst holding on to a wooden beam. You must pull yourself up until your chin is over the beam. This exercise is carried out to the commands of “bend and stretch”, which is used to ensure discipline during the exercise and also prevent you from using swinging motions to pull yourself up.
All the Pax did a great job and I believe all passed for their age groups!
Squad run was approximately 15 mins.
Best sit-ups 2 mins – @JOBU with 85
Best pushups 2 mins – @Bada Bing with 95
Best dead hang pull-ups – @ToeJam with 20
Best 1.5 mile run OYO – @ToeJam with 10:30
Great work by all working to meet the standard!
Announcements – The Fallen on Memorial Day, Can Drive for TRM, F3-B 5/17.
Prayers – DDay upcoming interview, for the guys traveling to do the 70.3 Ironman next weekend and for all competitors and for the knowledge of His will and power to carry it out!