Total Body Welcome

Total Body Welcome Party Warm Up

Ruck Up Squat Never Surrendersx20 IC (10 left leg first, 10 right leg first)

One Arm Ruck High Pulls x20 IC (10 each side)

One Arm Ruck Push Press x20 IC (10 each side)

Ruck Swings x20 IC

Ruck Curls x20 IC

Ruck Overhead Forward Lunge x20 IC (10 each side)

Ruck RDLs x20 IC (10 each side)

Ruck Rows x20 IC

Ruck Up Merkin Rolls x20 IC (roll right, roll left, merkin, roll right, roll left, merkin, etc.)

Goblet Squat Never Surrendersx20 IC (10 left leg first, 10 right leg first)

YHC selected Bench and Oxi Clean as team leaders (TLs) and they rock paper scissor’ed once to see who picked first. Bench won.

Team Bench: Grammar, Jock Itch, Noonan, Pied Piper, and Web Gem

Team Oxy Clean: Abu, Bono, Joker, Lynard Skynard, Vanilla

½ mile lapat a ½ – 1 step faster than your comfort zone (normal ruck pace) no coupons

Team Competition Race

½ mile lap with each team carrying 5 coupons(20 and 25 lb. DBs and 25, 35, and 40 lb. KBs)

YHC did not give the TLs any specifics about how to carry the coupons. Some PAX stuck a DB or KB in their ruck so they didn’t have to hold them.

Team Bench won and delivered the punishment of 20 4 count merkins(so really 40 merkins) IC to Team Oxi Clean while they did pelvic tiltsin our direction.

½ mile lapat a ½ – 1 step faster than your first lap no coupons

Team Competition Race

½ mile lap with each team carrying 5 coupons(20 and 25 lb. DBs and 25, 35, and 40 lb. KBs)

This time YHC told the PAX that the DBs and KBs had to be carried Farmer’s Walk style

Team Bench won again, but by the time Team Oxy Clean got to the flag it was 6:15. Kudos to them for coming to pick up our six.

Prayer Requests: Dr. Randy Parker, BJ’s rotator cuff, Noonan’s daughter’s teeth, travels for Bench and BJ, Grammar’s daughter, rescue efforts of Thai soccer team

Announcements: Sign up for the Sasquatch: https://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/

Moleskin: Shifting your perspective during difficult times and finding comfort in the uncomfortable. It is important to put yourself in uncomfortable situations with your training but even in our uncomfortableness we always seek to find the most comfortable way to do something. This was seen today. The purpose of the welcome party is to smoke you before you start rucking. Some of the exercises were new for the PAX and some were more challenging than others. When it was time to ruck, one thing was certain. Our muscles were feeling it. The first lap was to get a little out of your comfort zone with our pace, but no sweat because we were just rucking. No coupons. Second lap I left it open for PAX to be creative with their strategy. Smarter, not harder, will get you further in life a lot of times. Particularly in a GoRuck challenge, when a Cadre gives you a mission, you want to find the most efficient way to do it. TClaps to Vanilla for putting his DB in his ruck. Since we went in different directions, I’m not sure what sort of variations Team Bench did other than holding the DBs and KBs at their side. The third lap felt the fastest because we lost the coupons. This is like a reward you get after successfully completing an evolution during a challenge. Only thing is that after receiving this reward, don’t get complacent. This happened during GrowRuck 02 after crushing a log carry. Our next couple miles weren’t fast enough for the cadre, especially since we lost the logs, and we paid for it. So we picked up our pace. The final lap was to increase our discomfort and so we had to farmer’s walk carry the DBs and KBs.

I enjoyed the fellowship and the push this morning. It was great to see Oxy Clean fight through his discomfort and pain. It was awesome to hear Bono encourage him and give him a bunch of nuggets based on his experience. Thanks to Vanilla for asking me to Q. Until next time.