05/01/2021 - The Complex - Double Dip Ruck with Merkins on Top
AO: The Complex
When: 05/01/2021
PAX:
Number of Pax: 6
Pax Names: Blueprints, Dingo, Rainman, Shirley Temple, Sparky, Tang,
DR Names: N/a
Number of FNGS: 0
FNG Names: N/a
QIC: Blueprints
Introduction
@channel PRE-BLAST — THE COMPLEX — 5/1/21 – 6:15am!
Alright Men we get a second dip of the week in the fountain of youth that is Rucking. This one is going to be amazing, epic, possibly a little stupid. Ok maybe like @BabyHands leading a run club stupid. We will get some miles, we will do a Few (and I really mean a few this time) Merkins and we will mumble some chatter. So get your H period C period in the thread below. Oh I almost forgot, if anyone has a spare extra long garden hose that they are not using and can bring that would be helpful a well. SYITG
Warm-O-Rama
6:15 – Circle Up / Disclaimers
Welcome to F3
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have. Modify as necessary
6:16 – Walking Warmup
Ruck in lines to the shelter
- High Knee
- Frankensteins
- Butt Kickers
- Arm Circles
At the Shelter:
– Imperial Walkers
– Abe Vagodas
The Thang
6:20– Baby Hands Ruck
Deconstructed Burpees
- Squats (x10)
- Leg Thrusters (x10)
- Merkins (x10)
- Leg Thrusters (x10)
- SSH (x10)
6:25– Baby Hands Ruck
- Walk Behind Shelter
- Find Pile of Heavy Crap
- PickUp Heavy Crap
- 4 Peices of Crap 6 PAX – you do the math\
- Every minute the guys with nothing grab something heavy
-
- Out and back toward Knoch (made it to the edge of the parking lot)
- Mumble chatter plentifly
- 15 min out: 15 back (right at 2 miles)
6:57 – Wind Sprints x 2
5:59 – STARGAZERS
6:00 – COT
Count-a-rama
Announcements – see Slack
Name-O-rama
Circle of Trust
I told this story at Q-Source yesterday but I really like it so I thought I would share again. Sorry if you heard it already.
I am currently focusing on the Third F in my life. Amongst other things I am leading Q source weekly which rejoices a level of study. I am participating in a small group that is doing a study called Rooted, which is a foundational study of Christianity. And in my free time I have been listening to Mere Christianity by CS Lewis.
The past two weeks these three things have converged in an amazing way. The topics for both of my studies aligned for the last two weeks (Paryer and Study) and the booked went through a section that talked about the foundations of belief.
In the book CS Lewis talks about the fat that Human kind lives buy higher standards that “the law of nature”. He talks about how mankind separates itself buy not only worrying about survival but also about right and wrong. The example that he uses is how man, knows what the “right” thing to do is but does not always choose that path. He talks about that voice in our head the reminds us of what we ought to do. At this point i envision the little devil on one shoulder and an angel on the other.
The interesting part is in my study group we were talking about the Holy Spirit and one guy said. Do you think you have ever heard the Holy Spirit, because I have not. We all sat and thought for a minute, then the passage i just discussed came into my head and I had a thought. What if that Angel on your shoulder, IS the Holy Spirit. What if that thing that has been with his all along telling us we don’t need another donut or to not swear at the guy that cut you off, what if that is the Holy Spirit, Then I have been hearing him all along. Maybe everybody else already knew this but to me it was an amazing realization.
So as you go out the rest of the day and into your week. Give a little more attention to the voice, that angel on your shoulder. For whether you are Christian, Jew, Muslim or Other that little voice is there encouraging you to the right path you just need to listen.
Prayer:
Dear Heavenly Father
Thank You for this day;
Thank You for these men,
Thank you for the freedom to choose the Daily Red Pill and those who help us to be better at this life
those who model, those who encourage and those who build up
Help us to take all that we have gained here In The Gloom and give it up for your glory.
Help us to use it to be better Fathers, Husbands, Friends and Neighbors.
In your Son’s Holy name we pray!
AMEN
Naked Man Moleskin
I would like to thank Baby Hands for the idea to Carry Heavy things while rucking.
I would also like to thank PI for the idea to hide that stuff behind the shelter so we could “accidentally” come across it during our Ruck.
Thanks to Mute(who may have given up on F3 but F3 hasn’t given up on him) for the “Corney Keg”
Point of clarification for Sparky the pipe was LDR (Schedule 40) not GRC.
Apologies to Shirley Temple for the leaky Keg
Parts List:
– One (1) Corney Keg (5 gallons) filled with water, slightly less filled by the end due to slow leak – 42lb
– One (1) 3/4 bucket of Ice Melter Salt ~15lb
– One (1) Full Propane Tank ~15 lb
– Two (2) 5’ long LDR (Schedule 40 Pipe) 27.2 lb total