AO: Leon High 3/2/20
QIC: Rico Suave
Pax: Little Debbie, Ron Swanson, Cappuccino, AOL, Crab Legs, C-Note, Man Guy, Mickey Mouse, Energizer, G-n-R, Speedo, Sasquatch, Shooter McGavin
The thang:
Cadre Football. 2020 Leon Superbowl Champion . . . . Man Guy (G-N-R runner up)
Rucks on. Pull a card from deck of cards. The card number = the distance you travel and the number of reps you do. The suit of the card will determine the exercise (4 different excercises). So, pull a 4 you go the 40 yard line and do 4 reps and come back. All facecards count as 10’s. Every other trip down field, grab a sandbag (40# – 80#) (just travel with).
Scoring – Go 70 yards or more = TD (7 points). Less than 70 = Field Goal (3 pts)
4 – 10 minute quarters. 90 seconds of rest in between.
16 total excercises – all w/ rucks: Squats, Burpees, 8ct. Bodybuilder, (Burpee w/ a plank jack), One Legged Merkins , Clean & Jerk, Overhead Ruck Lunges , Russian Twisys, Bear Crawls (Across width of Field – just once), Close Grip Pushups, Get Ups, Ruck Swings, Single Hand Overhead press, Plank Pull Throughs, Thrusters, Bicep Curls, Ruck Situps
COT: Pax is good. Please sign up for Grow Ruck; the Capital City Youth Services fundraiser, cemetery veteran’s headstone clean up or one of the many other worthwhile events the F3 events guys are involved with.
Prayer: Crab Legs
Next Week’s Q: Speedo