August 29, 2018

Rucking with Integrity

THE SCENE: 0515 and Humid!
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:  No Rucks for Warm up
SSH 10 IC, 10 Silent, Little arm circles 10 IC forward and reverse, Big arm circles 5 IC forward and reverse, Merkins 15 single count, Imperial walker 10 IC
THA-THANG:  Rucks on
Pax formed two lines and had 1 each 60 pound sandbag per group. Pax marched around big field and rotated the sandbag to another Pax every two minutes from the front towards the back of their line. Pax gathered at Startex for the following movements for four rounds without the sandbag. These were led by four different Pax.

  • Squats 10
  • Merkins 10
  • Walking lunges 10 each leg
  • Ruck curls 10
  • Recover for 10 seconds

Pax loaded up sandbags and marched around the big field to Startex . Pax Bearcrawled across big field and performed squats until all in. Pax marched to Startex and circled up for the following movements with the sandbag. Two sandbags were passed around the circle.

  • Bent over row 10 and hold Al Gore until sandbag returns
  • Squats 10 and hold plank until sandbag returns
  • Tricep extensions 10 and hold Al Gore until sandbag returns
  • Merkins 10

Pax marched half way around the big field and circled up for the following movements.

  • Merkins 10
  • Squats 10
  • Mountain climbers 10 IC

Pax marched back to Startex for Mary.

MARY:  With Ruck
Flutter kicks 15 IC, Overhead press 10, Hello Dolly 15 IC, Ruck press 10 IC

COUNT-OFF & NAME-O-RAMA
7 PAX, Shoestring, Hitch, Four Eyes, Soybean, Snowman, Bruce, and Nature Boy
CIRCLE OF TRUST/BOM:
Integrity – The quality of being honest and having strong moral principles.

Integrity is doing the right thing even when no one is watching. C.S. Lewis

Live your life with purpose and integrity!

 

MOLESKIN:
Proverbs 28:6 – Better is the poor who walks in his integrity than he who is crooked though he be rich. Q prayed for our kids and how school can be a challenge for them and us as parents. Thanks to all of the Pax that pushed through the pain! Sorry to the Pax if I left something out. Things got a little blurry! Soybean led us for 10 penalty Burpees for not having Old Glory present. Please forgive us!!
ANNOUNCEMENTS:
Growruck !