F Burpee Dan

THE SCENE:

Moist
F3 WELCOME & DISCLAIMER

Did

WARM-O-RAMA:
SSH 53x IC

15 Squats OYO

Imperial Walkers 15x IC

15 Merkins OYO

Daisy Pickers 15x IC

15 Groiners OYO

Arm Circle 20x IC

Mosey around the island
THA-THANG:
4 Corners:

Partner Up

Round 1:                                                 Round 2: 

C1 – 10X Burpees                              C1 – 15x Burpees

C2- Merkins                                         C2 – Irkens

C3- Squats                                           C3 – Lunges

C4- BBSU                                             C4 – LBC

Run long, bear crawl short 

Burpee Dans

Pax line up at end of large island

2x lunge walk then 1x burpees to the end (40 yds?)

2x lunge walk 2x burpee back

2x lunge walk 3x burpee back

2x lunge walk 5x burpee back

Run back to flag

 

MARY:
15xIC American Hammer


COUNT-OFF & NAME-O-RAMA
8 Pax :  Shoestring, Teachers Pet, Stay Puffed, Toaster, Easily Amused, Jail Bait,Crayfish, Duey
CIRCLE OF TRUST/BOM:
Find 4 guys that know you. Guys that you can text at 1 a.m and ask to pray for you. Get in a Shield-Lock and accelerate one another. It’s been so good for me and the other guys i’m in it with. 
MOLESKIN:
Enjoyed being with my brothers this super gloomy morning. We need to reach out to some pax who have not been out in awhile.   
ANNOUNCEMENTS:

Shoestring – “Be ready for Christmas in July.” 

Brucedown on the Bluff

THE SCENE: Monsoon and 50F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15 IC
  • Squats x 10 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Finkle Swings x 10 IC (each leg)

THA-THANG:
Street Signs
PAX ran a chosen route. When signs were approached PAX did exercises based on the type of sign.  Speed Limit signs = PAX did as many merkins as the speed limit for that area. No Parking signs = PAX lunge walked until the next No Parking sign.  Lunge walking got old quick being downtown, so we switched to side lunges mid-way.  Street signs (standard green ones) = PAX did as many burpees as letters in the street sign.  This also got old quick, so we switched to merkins since there is a lack of speed limit signs downtown.  For this workout, PAX ran 1.25 miles.

MARY:
Proud Mary
Hollywood Side Crunch x 15 IC (each side)
Hands of Time (6″, 90 degrees, flutterkick 6″, flutterkick 90 degrees, Hello Dolly)

COUNT-OFF & NAME-O-RAMA
6 PAX (No FNGs): Bruce, Teacher’s Pet, Pirtle, Toms, Woodpecker, and Extended Stay

CIRCLE OF TRUST/BOM:
Q quoted Matthew 24:13, “But the one who endures to the end will be saved”.  This scripture factors into many parts of our lives: work, school, home, workouts, etc.  Those who push through the hard times will be rewarded. Whether it be struggling with a project at work, your relationship with Christ, your M at home, or a GORUCK event.  Rewards go to the finishers.

MOLESKIN:
PAX took the scenic route and got drenched in that dirty water downtown, but enjoyed some hot joe in the pouring rain.

ANNOUNCEMENTS:
BrewRuck901 on 4/28, Bruce Memorial Workout at The Lair 4/30, and S.O.S. Service Project 5/5 from 8am-12pm.