March 25, 2019

Can’t Beat A Good Ruck Workout!

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THE SCENE: It was suposta to be rain. It weren’t none.

F3 WELCOME & DISCLAIMER

Yah.

WARM-O-RAMA:
10 Burpees OYO

THA-THANG:
1 mile ruck stopping every 1/4 mile to perform the following:

  • 10 ruck Merkins OYO
  • 20 ruck Flutter Kicks IC
  • 15 ruck American Hammers IC
  • 10 Sumo Ruck High Pulls OYO
  • One Arm Overhead Squats 5 each side OYO

Completed 4 circuits then knocked out a 1/2 mile speed lap around the track.

MARY:
No Time.

COUNT-OFF & NAME-O-RAMA
Tree Hugger and Soulja Boy

CIRCLE OF TRUST/BOM:

Shared some scripture and a part of this week’s Q source.

Colossians 3:21 – Fathers, do not provoke your children, lest they become discouraged.

The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.

MOLESKIN:
There’s always great coversation when theres rucking going on. Best combo of 1/2F.

Tree Huggers presentation went well. TCLAPS.

Hey, Altar Boy. What was the name again of that dude you were trying to EH out here in Millington?

Someone forgot to tell Short Timer it wasn’t raining this morning. See ya next time, Bruthah.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.