POST #58 – Friday, June 21, 2019 – Ruck Club
AO: The Foley
When: 06/21/2019
PAX:
Number of Pax: 6
Pax Names:
Sunshine, Mr. Mom, Kringle, Coat Factory
Number of FNGS: 0
FNG Names: N/A
QIC: Mini Me & Kenny G.
Introduction
Mini Me and Kenny G. split the workout into 2 segments…
Warm-O-Rama
20 count Bat Wings, then start ruck.
The Thang
THANG 1: “Stairmaster” (Mini Me)
Begin ruck by doing two of the 10-minute loops up the steep path and back down the stairs. On 2nd pass, stop at landing and do 50 squats, 12 merkins, and plank hold till failure.
THANG 2: “Grand Slams” (Kenny G.)
Ruck to baseball field. Packs can stay on or take off. Pax will rotate through all 6 stations:
#1: run the basepath (once this PAX is done, we rotate)
#2: squats
#3: stone wall step-ups
#4: bear crawl up side hill
#5: merkins or erkins
#6: stone wall box jumps
Ruck back to flag for…
6MoM: 25 LBCs; 20 ct Heel Touches; 15 ct Freddy Mercurys; Hold Plank for CoT
Circle of Trust
CoT MESSAGE: Failure is not final. At the landing, we held plank until our bodies or our minds told us we couldn’t do it any longer. But here we are, holding plank right now just a few minutes later. Failure does not mean weakness. Failure builds strength to use at a later time. It is the same way in life. Our personal failures happen for a reason. It is up to you to reflect on those failures and know that they will be necessary somewhere further down the road. Embrace your failures. Forgive yourself and others for their mistakes. Accept your imperfections and those of others. It has taken me a long time to accept the fact that everything happens for a reason, and that failure is not permanent.
PRAYER: “Dear God, we thank you for yet another beautiful morning here with our F3 brothers. We humbly ask for your continued presence and grace in each of our lives. We understand that your will is being done through our actions everyday. We accept your wisdom and give up control to you. The sacrifice of your only son for us is a reminder that what we may perceive as the end, is merely just another beginning. Please grant us peace throughout this weekend and bless those in need, especially Watt’s mother and those that we are silently thinking of. In the name of our Heavenly Father we pray, Amen.”
Naked Man Moleskin
Mr. Mom posted for his first weekday post and carried a 40 lb. bag of salt for the ruck – all with a bum shoulder! We are continuing to realize the potential for this site. It is quickly becoming the focal point of new Q ideas. I predict we will have a regular bootcamp session here within a few weeks, so keep an eye out for possible schedule changes. 2 for 4:00am EC ruck (Kringle and Sunshine) and 3 for Coffeeteria (Mr. Mom, Kenny G., and Mini Me).
