One two three, 25, Stay with me 26

(4) – Spinal Tap, Cold-Cut, Cousteau, Noonan – Met up for 0440 EC Ruck at 15-16 mph comfortable pace. EC ruck is a great way for a Q to sharpen his plan and his fellow man.

0529 we circled up, First exercise is…

• Cotton pickers IC x 10 4 count
• 2 Rounds each:
  • Merkins IC x 10 (one is one)
  • Squats IC x 10 4 count
  • Mountain climbers IC x 10 4 count
  • Burpees OYO x 5

Follow me to the Meadow…

• Tunnel of love (all PAX completed 2 trips), then circled up in the Meadow:
• 2 Rounds each:
  • Copperhead squats or Over head presses (OHP if carrying ruck) IC x 10 (one is one)
  • Flutter kicks IC x 15 4 count
  • Manmakers OYO x 10

Follow me to the concrete circle bench…

• 2 Rounds each:
  • Step ups IC 4 Count x 15
  • Dips IC x 10 (one is one)
  • Step ups IC 4 Count x 20
  • Dips IC x 10 (one is one)

Follow me to the grass area across from concrete circle bench…

• 11’s (Freddy merc’s and Flutter kicks) running the entire length of the grass area.

Back to the flag to circle up…Q informed the PAX that this would be the final push and although simple, certainly not easy!

• Merkins IC x 10 (one is one)
• Squats IC x 50 4 count (FIRE) “One two three, 25, Stay with me 26”
• Burpees OYO x 10
• Flutter kicks IC x 35 4 count “One two three, 25, Stay with me 26”
• Merkins IC x 15 (one is one)

Thankful for the ability and opportunity to lead 9 brothers in the gloom. 10 men got stronger and got closer this morning(1F and 2F). The tunnel of love has a way of doing that.

Prayers

• Prayers – Splinter healing and successful surgery Tues.
• Prayers – Tbones dad for healing…is in hospital
• Prayers – Megaphones loss of his father
• Prayers – 4Leafs – successful surgery and rapid healing
• Prayers -Grouts neighbors child who hard brain surgery
• Prayers – Cold-Cuts niece Jamie and battle with cancer
• Prayers – Safety for ruckers tonight
• Prayers – Our nation!

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