03/01/2021 - Black Panther - Pick’n Cherries – Ruck Club
AO: Black Panther
When: 03/01/2021
PAX:
Number of Pax: 12
Pax Names: Blowfish, Brick, Diaper Genie, DJ Sump Pump, Elway, Fargo, Impossible Burger, Nala, O'Douls, Sick Cheney, The Wedding Planner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Parks and Rec
Introduction
I was looking forward to some sloppy conditions on Monday morning after a warm and beautiful Saturday and decent start to Sunday. Unfortunately it turned seasonable cold and the AO was mostly hard snow and frozen ground. Those sloppy conditions would have enhanced the suck, but we will tuck that away and save for another day. I would have to deliver a different type of suck now.
Warm-O-Rama
Goof Balls In Cadence x 10
Arm Circles In Cadence x 10 (front & back)
Motivators 7-1
Abe Vigodas In Cadence x 12
Capri Lap
The Thang
Thang 1: Group of exercises displayed on a board at stop 1. Eight cones were laid out roughly 60 feet apart in a straight line.
- 10 Squats With Ruck Overhead – Overhead claps until the six is done. Run to 1st cone.
- 20 Ruck Ground To Overheads – Run to start. Overhead claps until the six is done. Run to 2nd cone.
- 30 Ruck Shoulder Presses – Run to 1st cone. Bear crawl back to start Overhead claps until the six is done. Run to 3rd cone.
- 40 Ruck Chest Presses – Run back to start. Overhead claps until the six is done. Run to the 4th cone
- 50 Ruck Swings – Overhead claps until the six is done. Bear Crawl back to the 3rd cone. Run to the 2nd cone. Bear crawl to the 1st cone. Run to the start. Overhead claps until the six is done. PICK’N CHERRIES – DROPPING THEM IN THE BUCKET (perfect time to slide this in when the PAX’s arms and shoulders are taxed – did several rounds of this) – Run to the 5th cone.
- 40 Ruck Curls – Overhead claps until the six is done. Run back to the start. Overhead claps until the six is done. Run to the 6th cone.
- 30 Ruck Upright Rows – Overhead claps until the six is done. Run back to the start. Overhead claps until the six is done. INTERMISSION – 10 Burpees Side to Side Over Ruck. Overhead claps until the six is done. Run to the 7th cone.
- 20 Ruck Thrusters – Overhead claps until the six is done. Held in place due to time and ran to the 8th cone.
- 10 Ruck Hydraulics – Overhead claps until the six is done. Run back to the start.
Mary:
Flutter Kicks With Ruck Overhead In Cadence x 20
Swimmers In Cadence x 20
Star Gazers
Circle of Trust
We thanked God for the beautiful morning and the opportunity to get stronger.
We prayed for Brick’s friend who is close to bringing home siblings through the adoption process.
We prayed for TTE and family.
We prayer for sister-in-law’s mom who was awaiting biopsy results.
Amen.
Naked Man Moleskin
Find something that challenges you to meet your goals. There is a common belief amongst the men of F3 that New Year’s resolutions suck. Dredd said it the Q-Source manual and I agree with that statement. You will need more than that to accomplish your goals. You need the men around you to keep you on track. For me, I embrace a challenge that will keep me focused on my goals. That is why I signed up for the yearly mileage challenge. That is why I like distance challenges like the “Patriot Challenge.” That is why I signed up for GORUCK Tribe. All of these things are commitments I’ve made to complete. Log the miles. Do the work. When I see other men logging long distances and motivating me at bootcamps, it keeps me moving daily. Find something. Maybe it’s and OCR or Spartan Event. Maybe it’s posting three times a week. Whatever it is, commit to it and ask your brothers to hold you accountable.