THE SCENE: beautiful crisp morning, approx 58, with a gentle fog hovering in the distance – through which Bruce longingly wanted to Ruck
F3 WELCOME & DISCLAIMER: No FNGs, so everyone understood the drill
YHC was a little bit nervous having never Q’d a ruck workout before, so in searching for possible exercises, I found a movement stuck somewhere in the GoRuck webpage and thought, “this one will be pretty good” – little did I know…
15 Imperial walkers IC x15
5ish tempo squats with 3ish second hold at the bottom IC
15 Ruck swings OYO
The PAX looked on in eager anticipation of the workout, as the newest and now one of the awful-est movements in F3Memphis was about to be unleashed on the PAX, with a hint coming on GroupMe the night before.
YHC demonstrated the 4 movements at the beginning of each lap around the track. the 4th being…Burpee-Ruck to Shoulder – Squats — need a name for this beast
- 10 Ruck Thrusters
- 10 Ruck Swings
- 10 Ruck shoulder to overhead
- 10 burpee – ruck to shoulder – squats — This tame sounding exercise involves a burpee onto your ruck, then hoisting the ruck to either shoulder and once there, completing a full squat. Sounds so innocent.
Start with aforementioned circuit of work, then Ruck 400m. NO SWEAT, RIGHT… when back to the start, rinse and repeat, until time was up.
- All PAX completed 7 rounds. Rounds 1-3 weren’t THAT bad….After 7 full rounds, time was almost up. So all PAX finished another lap around the track (without that devil exercise) so that we
could regain feeling in our armscan say we got #Milez, cause have to have >1 mile or the hash-tag would not apply
- MARY: Holding Ruck above the chest Flutter kicks x 25 IC, then finised with 7 (the Holy number) of ruck V-ups OYO (I spent 10 minutes trying to get this stupid bullet point to go away but every time it did, it would smash the heading to the text above it and look confusing, so bullet point it is…#stupidtechnology #notamillenial)
COUNT-OFF & NAME-O-RAMA
7 PAX: Mamas Boy, Shoestring, Bootheel, Bruce, Soybean, Rabbit (complete with his “hop”), Bookworm
CIRCLE OF TRUST/BOM:
1 John 1:9 – “If we confess our sins, He is faithful and just to forgive us our sins and cleanse us from all unrighteousness”
YHC keeps being surprised by struggles that have been present in some cases for many years. When a younger believer, YHC naively thought that just maturity/age/life circumstances would make a lot of struggles just go away, and here I am years later, still sometimes getting caught up in my own selfishness, pride and temptations. It seems so defeating on a lot of levels, and that is when doubt and guilt come creeping in, as if God could willingly forgive me AGAIN, for that very same thing? Yet, God in his infinite Mercy, promises us that if we do confess our sins, that HE is faithful to forgive us our sins and cleanse us from unrighteousness. YHC constantly draws to that verse to be assured that only through Christ can my heart be cleansed.
Then the verse states we have to confess our sins, and YHC believes that has to be both to the Lord and to our Ms, and our brothers in Christ. I am so thankful for this group of men who are so willing to bear each others burdens and encourage each other toward repentance.
BrewRuck – Saturday
GrowRuck – September