09/30/2021 - The Complex - Ruck Around
AO: The Complex
When: 09/30/2021
PAX:
Number of Pax: 12
Pax Names: Ann Arbor, Backdraft, Big Gong, Columbus, Cousin Eddie, Goldmember, hot box, Magellan, Malort, Room Service, Snow Cone, Turner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Now that it’s nice and gloomy and dark, it’s time to bring back out those rucksacks on Thursdays at the Complex. Bring your Rucks, your gloves, a headlamp if you want (don’t think we’ll need them) and your HC in the thread. YHC fartsacked this morning so….be prepared.
The Scene: Clear and in the high 50’s. YHC arrived earlier than usual to make sure I had enough time to set up. Columbus was the first to arrive and he did a quick Ruck around the AO. Site Q, Turner came in hot but Magellan was ready to jump in if he was a no-show.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
SSH (IC-4 count) x 30
Triangle Taps (IC-4 count) x 20
Rucks On
High Knees (IC-4 count) x 15
The Thang
THANG 1 Rebel Ruck
Line up the Pax and start going toward the pavilion.
Guy in the back drops and does 5 merkins and then runs to the front of the rucking line
Go past the pavilion, the shed and around the baseball fields.
THANG 2 Grin and Bear It
YHC set up cones about 10 yards apart
10-yard Bear Crawl (3 parking spaces)
20 Ruck Squats
10-yard Bear Crawl
20 Merkins
10-yard Bear Crawl
20 Ruck High Pulls
10-yard Bear Crawl
20 Ruck Curls
10-yard Bear Crawl
20 4-count flutter kicks
10-yard Bear Crawl
20 4-count mountain climber
10-yard Bear Crawl
20 Ruck Thrusters
10-yard Bear Crawl
10 Burpees over your ruck
10-yard Bear Crawl
20 Ruck Sit ups
Pick up the 6
Ruck to a baseball field
THANG 3 Tunnel of Love
Pax, with Rucks on, get in the pike position, shoulder to shoulder. Guy at the end army crawls under the pax as low as possible so not to brush up against the pax. Everyone went through once. There was much mummblechatter around this one. Once finished we rucked back to the parking lot for Mary.
Mary
American Hammers (IC-4 count) x 20 with Ruck
T-Bombs (IC-4 count) x 15
Reverse Crunch (IC-4 count) x 20
Plank circuit – (regular to low to whY)
Recover Recover
Circle of Trust
Announcements
Anniversary Convergence Oct 9
F324 October 23rd
Prayers
Many of the PAX have family members in need of prayers and the Lord’s grace.
Naked Man Moleskin
So, I had my first colonoscopy on Tuesday and I have to say that I was worried over nothing. Yes, the preparation sucked mainly because I had to miss coming out in the morning and having an all liquid diet. The prep liquid is awful in what it makes your body do but it didn’t taste as bad as everyone said it would. The procedure itself was also not bad. They stick you with an IV, wheel you back and the next thing you know you are waking up in the same room you started and they offer you OJ and cookies and crackers. So, if you have never had one, and you are over 45, ask your doctor about getting one. There’s nothing to be afraid of. Colorectal cancer is the 3rd leading cause of cancer death in young adults. Thankfully, the screening was successful and I discovered that I need to increase the fiber in my diet.
Earlier in the week in the thread of my post about this procedure, Bjorn had asked did I really need to notify 1300 guys? And I said yes because I needed some good vibes. No matter what people tell you, every experience you have is just that. Your experience. It’s not the same as everyone else’s and I was nervous. I’m thankful that I have this group to take on my fears, my anxieties and my concerns. We may not be the closest friends in the world but I hope I can be.
I asked for Strength and God gave me difficulties to make me strong.
I asked for Wisdom and God gave me problems to solve.
I asked for Prosperity and God gave me brain and brawn to work.
I asked for Courage and God gave me danger to overcome.
I asked for Love and God gave me troubled people to help.
I asked for Favors and God gave me opportunities.
I received nothing I wanted, I received everything I needed.
Peace,
Cousin Eddie