- When: 10/16/18
- QIC: Abu
- Pax: Abu, Bearded Jester (moved), Duff, Four Leaf, Joker, Patch (RESPECT), Vanilla
Warm Up
Ruck Up Squats x 10 IC
Ruck Off Merkins x 10 IC
Ruck Off Squats x 10 IC
Ruck Up Merkins x 5 IC
Right Arm Chest Press 1/2 Get Ups (holding ruck in right hand) x 3 IC
Left Arm Chest Press 1/2 Get Ups (holding ruck in left hand) x 3 IC
These are the first part of a turkish get up and so rather than just jumping into the entire movement we started with these.
Alternating Right Arm and Left Arm Turkish Get Up using our Rucks instead of a KB. To make things interesting, we rotated around the circle using a different ruck for each rep until we got back to our own. It ended up being 4 right and 4 left since we did our own twice.
The Thang
1 lap to back parking lot
Holding ruck in front of you, left lunge, right lunge, thruster (squat press) to the other side of the parking lot. Four Leaf led us in cadence half way and Bearded Jester led us the rest.
1 lap back to back parking lot
During the lap, already having in mind what was next, asked the PAX how we could make the lunge thrusters worse. Patch answered correctly by having the rucks over head.
Holding the ruck overhead, left lunge, right lunge, thruster to the other side of the parking lot. Vanilla led us in cadence.
1 lap back to the flag
Ruck Up Never Surrender Squats x 5 right leg first and x 5 left leg first
Holding Ruck in front of you Never Surrender Thrusters x 5 right leg first and x 5 left leg first
1 lap around and back to the flag
Prayer Requests: Levi (https://www.facebook.com/leviowenlupton/), Lumbar had a pulmonary embolism last night, Vanilla’s M’s uncle on list for some organ transplants, Duff’s M’s grandmother passed away Friday night, Four Leaf’s M’s dad just had his lungs drained after suffering from a widow maker and his M’s interview today, PAX doing upcoming CSAUPs
Announcements: www.f3enc.com/announcements
PAX lunch at a Tavola! today at noon.
Moleskin: 2+ miles of good fellowship and some strong work by all during the exercises to push through to completion. It was an honor to lead. Thanks for having me Vanilla. Rucking and running offer an excellent opportunity to share your story with another PAX member. I was blessed to grow closer to Four Leaf today. I look forward to many more conversations brother. You are a warrior and an inspiration.