Vanilla Shoulder tapped me last week about Q at Ruck Ready and after checking the schedule everything looked good for a rucking good time at Alice Keen park. There was some EC rucking at 4:40 to 5:15.

Warm-up:

SSH                          – 20

Squats                      – 20

Mountain Climbers – 20

Good Mornings       – 20

The Thang:

Let’s Ruck, started rucking around Alice Keen park with four coupons regular coupon rotations and every so often would stop to do some exercises, as we Rucked around Alice Keen Park. Five stops for Burpees the first curcuit and five stops for the second curcuit equals 100 burpees.

First Curcuit:

Burpees                        -10 OYO X 5 = 50

Stopped at fence coming out of woods did People’s Chair for 5 count each and then BTTW while PAX crawled under PAX that had feet on the fence, until everyone went through.

Stopped at restrooms and did People’s Chair for 5 count each holding ruck out front then BTTW while PAX crawled under PAX that had feet on the wall, until everyone went through.

Second Curcuit:

Burpees                        -10 OYO X 5 = 50

Finally finished the curcuit at the shovel flag at 6:15

COT/BOM: Prayer Requests: Dr. Randy Parker, Joker’s nephew Levi dealing w/cancer, Bono’s father,  Spinal Tap’s M with traveling for M in law with health issues.

Announcements: East Carolina Ruck club 10/05/18 afternoon 6:00 PM at Mellow Mushroom check time,

Moleskin: It is always good to share in the joy of fellowship and Mumble chatter with the F3 Brothers. Great time had by all, hope the workout was tough enough for those Ruckers. I just want to leave you with some words that have been left for us to follow. “Know that your life matters to many; so do good work, laugh everyday and press on” Papa Smurf (Nelson Cooper).

Matthew 5:16

In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.

YHC Spinal Tap

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