Date: 7/16/18
Location: Leon High
QIC: Rico Suave
Pax: Curly, Sasquatch, Cappuccino, Gameboy, Spartan, Little Debbie, Mickey Mouse, Zoolander, FNG Christian Griffith, Shooter McGavin, Crab Legs
A dozen men fought the 110% humidity in preparation for Friday’s GoRuck events.
The Lord’s Prayer
Warm up:
Lap around track
Arm Circles – both directions X 20
Merkins X 20
Quick Stretch & Roll Call
The Thang:
Rucks On – Mosey to prison yard
Dips X 20
Pull Ups X 10
Merkins X 25
Mosey back to the track. Rucks + Sandies/Cindies
Mosey around track for a lap. Stop every 100 yards for a 20 count of different exercise. 80 total.
Lap 1.
Farmer Carry Sandy 100 Yards– Squats (2 X 20)
Farmer Carry Sandy 100 Yards – Squats (2 X 20)
Front Carry Sandy 100 Yards – Squats (2 X 20)
Front Carry Sandy 100 Yards – Squats (2 X 20
Lap 2.
Bear Hug Sandy 100 Yards – Shoulder to Shoulder Presses (2X20)
Bear Hug Sandy 100 Yards – Shoulder to Shoulder Presses (2X20)
Farmer Carry Sandy 100 Yards- Curls (2 X 20)
Farmer Carry Sandy 100 Yards- Curls (2 X 20)
Lap 3. No sandies.
75 pace bear crawls, 75 pace jog, 75 pace crab walk , 75 pace jog (repeat until lap complete)
Reduced to 50 ct after first round (for some of us!)
Rucks Off:
To the high jump pit for ABS:
Superman/Bananas X 120
Crunches with ruck or sandy on chest X 30
Flutters w/ rucks overhead X 120
COT:
Ephesians – 3:20
Now to him who is able to accomplish far more than all we ask or imagine, by the power at work within us, to him be glory in the church and in Christ Jesus to all generations, forever and ever.
Our expectations for ourselves should be as lofty as those set by our Creator – He will see us through.
Great article from June’s Men’s Health in prep for Friday’s GoRuck events: Faith-based mental toughness for workouts: https://www.menshealth.com/fitness/a20875177/how-to-be-mentally-tough-for-workouts/
Pax is good. Most will be participating Friday Night/ Sat. a.m. and those who won’t will be rooting for the F3 crew.
Prayer: Zoolander
Pledge
No one called the Q for next week.