September 4, 2018

Ruck Friday T Minus 3 weeks from Growruck

THE SCENE: Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20 IC
  • Abe Vigoda x 15 IC
  • Merkins x 15 IC
  • Ruck Presses x 15 IC
  • Stretch OYO 30 seconds

THA-THANG:

  • Grab 4 heavy items and head to the “Levee”
  • Bear Crawl up Hill , 20 Squats at Top, Crawl Bear Back Down
  • Bear Crawl up HIll, 20 Merkins, Jog Back Down
  • Bear Crawl up HIll, 20 Ruck Curls, Jog Back Down
  • Bear Crawl Up Hill, 20 Squat Jumps
  • Swap heavy items and head to Concession stand
  • 20 Dips, 20 Step ups, Duck Walk 15 yards x 2
  • Grab the rest of Bombays toys and ruck around the lake
    MARY:
  • V Up’s
  • BBS
  • Flutter KicksCOUNT-OFF & NAME-O-RAMA
    Snowman, Bombay, Pronto Pup, Renfro, 1040, U Rock, Meter Maid, Slicnut, Halpert, Harbaugh, Woody
    CIRCLE OF TRUST/BOM:
    Discussed the Q source about Contentment.  Joy and happiness are two very different concepts.  Happiness can come and go, Joy is truly contentment with every situation you are in.  Those with true Joy can face adversity and deal with situations that those who dont have will never know.  That contentment and Joy can only come from knowing Jesus Christ as your personal saver.
    MOLESKIN:

    ANNOUNCEMENTS:
    Grow Ruck 12 Coming Up