06/27/2022 - Black Panther - Another Rucking Monday
AO: Black Panther
When: 06/27/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Munson
Introduction
Welcome to F3 Black Panther Ruck Club. I am Munson, your Q for the day.
F3 is free, to all men, held rain or shine, peer led in a rotating fashion and ends in a circle of trust. I am not an expert. I do not know your injuries, so please modify your movements today as necessary.
Warm-O-Rama
Good Mornings
Abe Vigoda’s
Tappy Taps
Arm Circles
Seal Claps
Cross arm bars / triceps stretch
Goofballs
The Thang
Count off in two’s
Ruck around the AO pathway. Stopping at points to perform PT.
Exercises at PT stops– (everyone 5 Merkins after sets)
Group 1- Alternating OH Press w/squat (20 total) Group 2-20 squats SWITCH
Group 1-(20) Ruck arm curls Group 2– Army Crawl 15 out and back (no Legs) SWITCH
Group 1– (20) Ruck Swings Group 2-Bear Crawl out 15 steps and back SWITCH
The Hill Stop- Bernie Sanders to top of hill/ 5 Bobby Hurley’s / walk back to bottom (2-times)
Mary’s
Flutter Kicks/holding ruck sack above chest- (15) 4 count IC
Hello Darlings/holding ruck sack above chest- (15) 4 count IC
Leg raises w/ruck above chest- (15) 4 count IC
Ring of Fire high plank w/1 Merkin
Circle of Trust
I received bad news this week that was pretty frustrating. I saw my Dr for a knee issue that has been bothering me to find out that I could possibly have a torn meniscus tendon. I have an appt. set with Ortho to get further testing but have been given direction to scale back my working out until I can get my issue diagnosed with imaging. So, like a lot of us, I have goals that I have set for this summer. I have been training for Grow Ruck and also a sprint triathlon that is later this summer. This bad news came at the wrong time, like all bad news comes. No one ever expects the unexpected. We all set expectations for ourselves and work hard to accomplish them. But as you all know, we can not forecast that dreaded curveball that gets thrown at us every once in a while. In the past, stuff like this would put me in a bad funk. I would stop working out, go into depressive mode and feel sorry for myself, accomplishing nothing except going back to being a Sad Clown. F3 has given me a different perspective in life. When I see all the PAX that are out here, putting in the work, even if they have to Mash, it inspires me to not give up. To be the HIM that I was born to be. To take the negativities that are thrown at me and find a way to make them make me a better HIM. I am still hoping that all I have is a strain and that I can still complete my goals as planned but if not, I know that I have support now from my brothers here and I have vowed to myself that I will not go back into Sad Clown status. My message today is that if you are thrown an unexpected curveball, keep your hands back, sit on the ball and drive it out! Do not let anything in this life try to take you away from your passion and goals. Keep fighting that fight! Aye!
Naked Man Moleskin
Thanks to all the PAX that came out this morning. BoySandwich, Parks and Rec, Trailer Park, O’Doul’s, Stand Up, Fargo, Trickle, Sir-Mix-Alot, Elway, RX, Hot for Teacher and a very special thank you to Dick Cheney for the great work today and for the great year as Site Q on Mondays. We missed Judge Smails and DJ Sump Pump who are nursing injuries. And also our guy, Title IX, who got thrown that nasty curve ball this morning.