12/03/2021 - The Complex - Ruck Club – Consider the 8-Block!
AO: The Complex
When: 12/03/2021
PAX:
Number of Pax: 22
Pax Names: Ann Arbor, Bartles & Jaymes, Bongo, Bootlegger, Columbus, Dorn, Dumpster Fire, Flatliner, Giggles, Long Story, Mendoza, Mia Hamm, Mom's Group, Olaf, Patchouli, Shandy, Sparky, Sweet Gherkins, Tang, Turner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Webelos
Introduction
I recycled this ruck workout from a year ago December, added several more PT stops, and made sure to duplicate the F3 logo in the GPS route as we covered the grounds of The Complex. The idea today, warm up well (it is now getting colder, we seem to be warming up less and getting injured more. The hit the trail and end back in parking lot for dynamic stretching Mary.
Warm-O-Rama
Mosely around parking lot, every 25 yards switch from jog, slide shuffles, backward jog, tarioki, skip jumps, then circle back up for imperial walkers, motivators from 4, inchworms, and werewolves.
The Thang
Pax were led on a brisk ruck in a seemingly unsystematic pattern around the grounds of The Complex. Only covered 1.6 miles but we stopped at various places about every 3-5 minutes We did either slow deep lunges, ninja side squats, lung walks, , or slow (3 count) deep squat stretch, rifle carries sack over head, . Ended back in parking lot with 8 minutes left, did Frankenstein’s , lunch and twist, slow mountain climbers, and hamstring and lower back stretch squeeze’s on our 6 . If a PAX GPS’ed the ruck, an aerial view uncovered the true route outlined the F3 logo with a circle around it
Circle of Trust
A shout out to all you parents (or parents someday) out there.
Today I want to celebrate my parents. A Lot of my time and worry these days are on trying to be the best parent I can be. I try to be a good example, firm, fair, consistent, patient, caring, hardworking, protective yet let them fail to learn, etc etc etc. Many of these traits I feel came from the examples set by my parents. Today is their 49th wedding anniversary. I have to say the older I get, the more appreciative I am for all they sacrificed to raise my brother and I. They are not good parents because they stayed together this long, that more describes the a good coupIe. People can be good parents whether they stay together or not. It is more the attention and time they spent with both of us. Volunteer coaches, scout leaders, room moms, attendee of EVERY game (at least one of them), took us fishing, camping, taught us to work hard, do our own laundry, and the list goes on.
Overall I have been reflecting a lot lately on how I run my life and if I am being intentional with what I do, with the knowledge of how I do it. A recent F3 Podcast “Stuff Worth Trying” outlined the 8-Block concept that I shared with our PAX as something to consider. I will share the link too.
Happy Anniversary Tom and Sue! 49!!!!
Naked Man Moleskin
Great time this morning! Gave a yell over to our honorary PAX John who walks his two dogs everyday for 30 minutes. We plan to present him with a F3 sweatshirt this Christmas.