Date: 05-02-22
AO: #ao_bearcomplex
PAX: @Ron Swanson @Cathy @Pineapple @Trash Panda @Kokomo @Crayola @Polo
FNGs: 0
Q: @Fruit of the Loom
Total: 8
Conditions: A little muggy but not too bad for May in Florida
We warmed up with a short ruck down to the construction zone and back to the bus ramp benches and got straight to work.
The Thang:
Round 1 – Bus Ramp work
20 Ruck deadlifts with PAX on benches, rucks on ground
20 Ruck pullovers with PAX shoulders on benches, rucks behind in outstretched arms
20 IC Ruck flutters, PAX on benches, legs hanging off the end of the bench
Move out, time for Round 2
Round 2 – Lane Divider work
PAX formed up in teams of 2, one PAX bear crawled the length of two plastic lane dividers while remaining PAX stayed home and did squats. Once first PAX reached their mark, they began to squat while remaining PAX bear crawled up. Rinse and Repeat with Sideways plank walks to the left, Low Slow Lunges, Crawl Bears, Plank walks to the right and backward lunges.
At this point FiA ladies were rolling in and we headed on down to Timberlane for Round 3 so we didn’t weird them out with our shenanigans.
Round 3 – Timberlane Road work
- Toward the bottom of the hill and the beginning of the aluminum railing, we turned around and crawl-beared down to the bottom of the hill. All PAX waited in Incline plank position on the large black railing until everyone finished the crawl bear.
- Ruck up to church driveway for Bear Crawl Shake and Bake. All PAX got in single file bear crawl position with the church shed as the destination. Q periodically called SHAKE at which point the last crawler would get up and sprint to the front to continue crawling. Once all PAX reached the top, walk back to Timberlane.
- Ruck to overpass, and grab a column for wall squats with ruck holds. PAX held ruck out in front while each HIM counted 10, for an estimated minute and half squat/ruck hold.
- Proceed down to Timberlane Ravine trail and into the dark woods. Ruck about 2/10 of a mile to bent tree marker and complete 10 F3 count merkins.
- Ruck back to overpass and drop rucks, climb, clamber or bear crawl to top of incline under the overpass. Somewhat for exercise but mostly because the Q wanted to see what was up there.
- Ruck back to flag, with a shuffle and general encouraging shouting as we passed the FiA group.
Moleskin:
Not a lot to say today, but thankful for the men who showed up and were willing to try some weird ruck exercises to satisfy the Q’s curiosity of whether they would work or not. Q reminded the PAX that our Lord’s prayer is a template, and a guideline and that we can use it as an example of HOW to pray, in addition to using it as our call to work at the beginning of each post. “Our Father, who art in Heaven…” that’s addressing our creator and acknowledging His position. “…hallowed be thy name” that’s where we show Him respect and honor as is His due. “Thy kingdom come, thy will be done, on Earth as it is in Heaven.” That’s where we acknowledge that He is in control and whatever happens is what He wants to happen. This is ALL before we start asking for things, so remember to give the SkyQ his props before you start making requests. He deserves it.
YHC is super grateful for all the kind words from the PAX this morning. It was mentioned how much YHC does for F3, but it can’t go unsaid how much F3 does for him.
Prayers for Crayola as he contemplates difficult decisions at his place of worship, and prayers for Polo as he is Mr. Mom-ing it until his M gets back in town.
Prayer: Kokomo
Pledge