August 17, 2018

Ruck up Suck it Up the Levee

THE SCENE: 72 Degrees and overcast
F3 WELCOME & DISCLAIMER
Quick warning if your back is on the mend don’t try this at home
WARM-O-RAMA:
Arm Circles IC X 15
Daisy Pickers IC X 15
SSH IC X 15
Reverse Lunges IC X 10 each leg
Side lunges IC X 10

THA-THANG:
Quick Mosey to the bottom of the Levee hill
Groups of three
1 Pax no ruck
1 Pax 2 rucks 1 front and one back
1 Pax carry “no ruck Pax” up hill
Rotate at bottom of hill

11’s
Top of hill Front ruck Squats
Bottom of hill lunges

Notes:  No partner carry down hill – only up hill.  2 Ruck Pax watches and assists if needed.

Incline Ruck Merkins X 15
Ruck Step Ups X 15

Ruck 0.7 miles in 10 minutes – Ruck run to make time hack

MARY:
None
COUNT-OFF & NAME-O-RAMA
10 PAX (0 FNG)
CIRCLE OF TRUST/BOM:
Continuation of Wednesday’s COT.  How much do you love your wife compared to how much do you love the Lord.  Are you ashamed of Him?  If not, why don’t we introduce Him to more people?

Luke 9:26
For whoever is ashamed of me and of my words, of him will the Son of Man be ashamed when he comes in his glory and the glory of the Father and of the holy angels.

MOLESKIN:
Continuing to train for GrowRuck – Partner carries and ruck suck.  Who carried the most weight this morning?  This guy (YHC).  30 lbs ruck + 1 Bruce.
This was not my greatest idea but the PAX pulled together and completed the mission.  Great job men!  Now time for a dip in the infested waters of the Levee pond.


ANNOUNCEMENTS:

1 Year Anniversary tomorrow – Bring your FNGs