THE SCENE: Perfect temperature, little overcast, with a light shower at the end to keep us cool
F3 WELCOME & DISCLAIMER
Announced it would be buddy day and everyone partnered up with another member roughly equivalent in size.
- Daisy Pickers x10
- Overhead Arm Pulls x10
- Windmills x10
The theme of buddy day carried into everything we did. 5 gallon water jugs and a 40 lb. sandbag were made available as ‘alternate’ buddies.
- 50m buddy carry
Then we mosied over to the horse stables and set up four workout stations for buddy pairs to distribute at. Each station was assigned a buddy workout that involved both parties. We did the exercise for a minute, switched positions with our buddies, then exercised for another minute before rotating stations. We rotated through all stations twice.
- Buddy assisted pullups (buddy supports the ankles of their buddy doing pullups)
- Sit-Ups (buddy holds the ankles / feet of their buddy doing situps)
- Buddy assisted military press (buddy pushes down on their buddy’s hands as they push vertically while seated)
- Buddy assisted leg throws (buddy stands over the member who is lying on the ground and as they raise their legs, the buddy pushes them down)
- Buddy pairs lined up and took turns sprinting down and back (~100m) for 5 rounds
- Final 50m buddy carry
COUNT-OFF & NAME-O-RAMA
- Rocket Launcher
- Nature Boy
- Billy Blanks
CIRCLE OF TRUST/BOM:
In life we have buddies everywhere. Buddies can be our SO at home, our coworkers, our friends. Buddies can be liabilities or assets. Usually they are both depending on the day. Everyone can step up and carry their buddy at the beginning, when they are well rested. But after struggle, after daily work that wears you out, carrying a buddy while exhausted can be a real test. As men and leaders, we should aspire to be the kind of people who strive to carry our buddies when we’re rested and when we’re not.
Next time I need to dig into the lexicon database to iron out the names of the exercises I’m driving.
Brew Ruck 901 this Saturday!