Southwood – Six is Sexy (ruck workout)

QIC
Little Debbie

PAX
Bon Jovi, Sleepy, Rocks, El Jefe, Rev, Mickey Mouse, FNG Will Casey (1^st Post), FNG Austin Stowers (2^nd Post), FNG Chris Stowers (1^st Post) and FNG Lance Neff (now JAG, but will be renamed because there already is a JAG. I guess that’s what happens when F3 is getting so big.)

11 men gathered to lift, push and pull heavy stuff – rucks or cindies. This morning was about strength, because selfishly Little Debbie needed to get a ruck workout in for Pathfinder Endure.

LORD’s PRAYER

ROLL CALL

WARM UP / STRETCH

400 METER JOG

SIX IS SEXY – 6 movements, 6 reps, 6 rounds X 3 sets (all with your ruck or cindy)

SET 1: 6 Rounds with a Ruck
6 Burpees
6 Squats
6 Push ups
6 Lunges – each leg
6 Ruck Thrusters
6 Overhead Ruck Squats
200 meter jog (no ruck)

SET 2: 6 Rounds with a Ruck
6 Sit ups (ruck on chest)
6 Flutter kicks (ruck overhead)
6 Leg lifts (ruck overhead)
6 Crunches (ruck overhead)
6 6″ then knees to chest (ruck overhead)
60 second hold at 6″ (ruck overhead)
200 meter jog (no ruck)

SET 3: 6 Rounds with a Ruck (only made it through 2 rounds)
6 Ruck curls
6 Ruck high pulls
6 Overhead Tricep extension
6 Overhead Ruck presses

COT
Jeremiah 29:11 – “For I know the plans I have for you declares the LORD, plans to prosper you and not to harm you, plans to give you hope and a future.”

Trust that GOD will take care of you in his way. Trust those that you love. Sometimes the hardest thing to do is to trust those we love, especially our children. All we want to do is protect our children and those that we love, but we forget that we can trust they will make the right decision.

Happy Father’s Day!

PRAYER

PLEDGE