Barracks “Hot Lap”
THE SCENE: Barracks. 70. Herrrrrmid.
F3 WELCOME & DISCLAIMER:
- Welcome: I am not a professional
- You are participating at your own risk
- You are responsible for your own wellbeing
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can, all exercises can be modified and are only suggestions.
WARM-O-RAMA:
warmup: ruck down. SSHx20, IWx20, merkinsx20, squatsx20. Ruck up, repeat. Ruck down, stretch.
THA-THANG:
A “Hot Lap” from the Barracks pull up bars to top of parking garage and back.
10xPartner-aided pullups.
ruck to benches. Step-up-thrusters using ruck (x10 each leg).
Ruck full ramps to top of parking garage.
Top: 20x thrusters, 20x ruck v-ups, 20x curls, 20x flutter kick (holding ruck over chest).
All descend stairs. Half of pax gives their ruck to a partner. Now we have a double-ruck group and a no-ruck group. Double-ruckers ascend the stairs, no-ruckers run up the ramps. Meet at top, give rucks back to owners, all descend stairs to switch groups and repeat. A bunch of stairs with two rucks is a shortcut to feeling the burn big time.
Ruck back down to pullup bars/benches to Repeat the “Hot Lap.”
MARY:
Not today.
COUNT-OFF & NAME-O-RAMA
Bootheel, Shoestring, Lara Croft, Jasmine, Bruce, Bookworm, Mama’s Boy, Four Eyes.
CIRCLE OF TRUST/BOM:
Psalm 90:14-17
14 Satisfy us in the morning with your steadfast love,
that we may rejoice and be glad all our days.
15 Make us glad for as many days as you have afflicted us,
and for as many years as we have seen evil.
16 Let your work be shown to your servants,
and your glorious power to their children.
17 Let the favora] of the Lord our God be upon us,
and establish the work of our hands upon us;
yes, establish the work of our hands!
A mentor gave me this passage in college during a time when I was trying to manufacture my own worth through service, activities, etc instead of accepting the worth I am given. V.14 has often helped remind me that I cannot go out into the world seeking satisfaction. I can only properly serve others when I am already satisfied in the morning by God’s love before I go out into the world.
Over the last year v. 15 has resonated more strongly with me as I’ve met more and more people with strong resolve despite their many different types of affliction. I am thankful for the many men within F3 who have bravely shared their stories and who choose community over isolation as the clear path forward.
MOLESKIN:
props to Mama’s Boy for making all the pullups without partner assistance.
ANNOUNCEMENTS:
Meet us at 1071 Wellsville at 6:30am for a quick study of 1 John 2 and for prayer. Put September 21-23 on your calendar (and your M’s calendar) for GROWRUCK 12 right here in Memphis.
