Better Late than Never Ruck the Parking Garage with Coupons

THE SCENE: It was 67 degrees out there
F3 WELCOME & DISCLAIMER

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.
  6. We will be using coupons today

WARM-O-RAMA:

Since it was National Running Day or Runners Day or something like that, we ran a quick lap around the parking lot so we could get our participation trophy (thanks Cowbell for the heads-up on that, I think)

Rucks Down

  • SSH IC x 15
  • IW IC x15
  • Forward Arm Circles (SLOW) IC x 15
  • Backward Arm Circles (SLOW) IC x 15
  • SSS (Side Straddle Squats) IC x 15
  • Seal Jacks IC x 15

HOLD RUCK OVERHEAD FOR 2 MINUTES

Rucks Up

PLANK FOR 2 MINUTES

  • SSH IC x 15
  • IW IC x 15
  • Hillbillies IC x 10
  • Squats IC x 10
  • Merkins IC x 10
  • Squats IC x 10
  • Overhead Press OYO x 10

 

THA-THANG:

GRAB CMUs and Sandbags and Let’s Go

We moseyed over to the Parking Garage………..

Climb up the stairs (everyone has a coupon) (everyone gets a turn with the sandbag)

At the top of the stairs, drop your coupon and perform the following exercises:

  • Merkins OYO x 10
  • Plank Jacks OYO x 10
  • Mt. Climbers IC x 10
  • Burpees OYO x 5
  • Squats IC x 10
  • Overhead Press OYO x 10

Grab your coupon & proceed down the stairs

  • Merkins OYO x 10
  • Squats IC x 15

Go to front entrance and go up the ramps to the top with coupon

  • Merkins OYO x 10
  • Squats OYO x 20

Climb back down the stairs

  • Merkins OYO x 10
  • Squats OYO x 20

Go to front entrance and fast walk up the ramps – at the top of each ramp stop and do

  • Merkins OYO x 10
  • Squats x 20

At top – commence with Bear Crawl Ring of Fire

Mosey over to the side of the top parking garage (yeah or something like that)

Bear Crawl from one side to the other

Mosey back to the top of the stairs

MARY:
 Flutter Kicks IC x 15 (holding rucks overhead)

I think that was it………………

COUNT-OFF & NAME-O-RAMA
7 PAX, 0 FNGs (Gepetto, Soybean, Bombay, Bookworm, Tomb Raider, Blart, Rabbit)

 CIRCLE OF TRUST/BOM:

Proverbs Chapter 6

Focused on 3 sections of Proverbs Chapter 6

  1. Verses 6, 9-10 – spoke about the ant and how strong and hard-working it is and that we should be the same
  2. Verses 20-23 – shared about the fact that we should instruct our children to respect us as the authority God put over them and raise them to love the Lord
  3. Verses 16-19 – shared about these 7 things which the Lord specifically called out that he HATES and how we need to be intentional not to adhere to these things.

1 My son, if thou be surety for thy friend, if thou hast stricken thy hand with a stranger,

2 Thou art snared with the words of thy mouth, thou art taken with the words of thy mouth.

3 Do this now, my son, and deliver thyself, when thou art come into the hand of thy friend; go, humble thyself, and make sure thy friend.

4 Give not sleep to thine eyes, nor slumber to thine eyelids.

5 Deliver thyself as a roe from the hand of the hunter, and as a bird from the hand of the fowler.

6 Go to the ant, thou sluggard; consider her ways, and be wise:

7 Which having no guide, overseer, or ruler,

8 Provideth her meat in the summer, and gathereth her food in the harvest.

9 How long wilt thou sleep, O sluggard? when wilt thou arise out of thy sleep?

10 Yet a little sleep, a little slumber, a little folding of the hands to sleep:

11 So shall thy poverty come as one that travelleth, and thy want as an armed man.

12 A naughty person, a wicked man, walketh with a froward mouth.

13 He winketh with his eyes, he speaketh with his feet, he teacheth with his fingers;

14 Frowardness is in his heart, he deviseth mischief continually; he soweth discord.

15 Therefore shall his calamity come suddenly; suddenly shall he be broken without remedy.

16 These six things doth the LORD hate: yea, seven are an abomination unto him:

17 A proud look, a lying tongue, and hands that shed innocent blood,

18 An heart that deviseth wicked imaginations, feet that be swift in running to mischief,

19 A false witness that speaketh lies, and he that soweth discord among brethren.

20 My son, keep thy father’s commandment, and forsake not the law of thy mother:

21 Bind them continually upon thine heart, and tie them about thy neck.

22 When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee.

23 For the commandment is a lamp; and the law is light; and reproofs of instruction are the way of life:

24 To keep thee from the evil woman, from the flattery of the tongue of a strange woman.

25 Lust not after her beauty in thine heart; neither let her take thee with her eyelids.

26 For by means of a whorish woman a man is brought to a piece of bread: and the adultress will hunt for the precious life.

27 Can a man take fire in his bosom, and his clothes not be burned?

28 Can one go upon hot coals, and his feet not be burned?

29 So he that goeth in to his neighbour’s wife; whosoever toucheth her shall not be innocent.

30 Men do not despise a thief, if he steal to satisfy his soul when he is hungry;

31 But if he be found, he shall restore sevenfold; he shall give all the substance of his house.

32 But whoso committeth adultery with a woman lacketh understanding: he that doeth it destroyeth his own soul.

33 A wound and dishonour shall he get; and his reproach shall not be wiped away.

34 For jealousy is the rage of a man: therefore he will not spare in the day of vengeance.

35 He will not regard any ransom; neither will he rest content, though thou givest many gifts.

MOLESKIN:
First thing – don’t wait almost a month to post your backblast – I don’t recall a lot of what we did and this was a workout where I abandoned my Weinke pretty early to modify as some of the things I planned just did not work!

Second thing – ruck workouts are good for the soul.  They are hard for sure, and adding coupons makes the burn oh so much better,  but the PAX worked through the beatdown like champs.

Thirdly, I knew I was doing something right when 67% of the way through the workout Soybean grabbed my Weinke and tried to throw it off the side of the garage because I think he might have been smoked………

Lastly, I smoked myself and I am glad I did because the PAX can see that we are all struggling and working toward the same goal – to get better together!

One more item of note – thankful for the opportunity to lead my first ruck workout.  Learned more about my limits and the willingness of the PAX to always fall in and go with the flow which is one of the many things I love about F3.  I look forward to getting better at leading ruck workouts.  Rucking Rulz!

ANNOUNCEMENTS:
GrowRuck in Memphis September 21-23

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