04/17/2023 - Black Panther - Ruck Club Circuit

AO: Black Panther

When: 04/17/2023

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “RUCK CLUB. Bring your RUCK (obviously). Bring a COUPON or SANDBAG as well”

Kept the preblast simple. What else did you need to know?!?

Big swing in the weather compared to a couple days ago, but F3 is held outdoors rain or shine.

 

Warm-O-Rama

  • Good Mornings
  • Arm Circles
  • Imperial Walkers (rucks on)
  • Get Ups
  • Ruffle Lap in the Parking Lot

Pick-up your coupon/sandbag – we’ll ruck to the far parking lot beyond the softball fields.

The Thang

Set down coupons and sandbags. Ruck a lap around the parking lot, then do the assigned exercise. Rinse and repeat as time allows.

  • Overhead Press – 20
  • Squats – 20
  • Curls – 20
  • Coupon Swings – 20 OR Sandbag Tosses – 10
  • Cusack Lunges – 20
  • Bent Over Rows – 20

Conscious of time, we picked up our stuff and rucked back to the flags

  • Chest Press – 20
  • Ruffle Lap
  • Burpees (rucks off) – 5

Mary:

  • LBCs – 20
  • Heel Touches – 20
  • Big Boys – Until SQ calls time (about 90 seconds)

Recover. Recover.

Circle of Trust

Been thinking about the QSource concept of “Leaving Right” as our family goes through a season of change and transition. Often, the concept of LEGACY is talked about how we will be remembered when we are dead and gone, but we leave a legacy every single day.

Jobs change. Friendships evolve. Neighbors move. Co-Workers leave. Stranger interactions last only a moment or two. We constantly live in a state of change. How will people remember us? Whether we work with someone for multiple decades, or we just share a moment waiting in line – what kind of legacy are we leaving? How will people talk about us later on?

Be mindful of the legacy you are leaving every single day. You don’t know when the next change will happen. Be the kind of person people remember for the right reasons.

F3 is not a religious organization, but I invited pax to pray with me if they wanted to.

Naked Man Moleskin

Shoutout to Animal House for the excellent Site Q duties.

Good to get back on the Q Signup after several weeks

Don’t neglect AAR in your workouts. We all have room to get better.

 

 

Until next time – keep up the fight!