03/25/2021 - The Complex - Ruck Club – Grin and Bear It
AO: The Complex
When: 03/25/2021
PAX:
Number of Pax: 20
Pax Names: Ann Arbor, Backdraft, Blueprints, Bunyan, Choo Choo, Columbus, Cousin Eddie, hot box, Lady Bugs, Last Call, Long Story, Magellan, Marla Hooch, Mia Hamm, Mom's Group, Putz, Shirley Temple, Sparky, Sweet Gherkins, Tang,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: THE COMPLEX RUCK CLUB 03.25.21 5:15AM
Ruck VQ. This is my first time leading a Ruck Club. Let’s see how much I can make it suck for you. Bring your 30# ruck, your grit and your mumblechatter. HC in the thread.
The Scene: Cloudy and in the 40’s. YHC arrived by 5 ish to set up. Had my cones and my chalk. As I pulled in, Choo Choo and another PAX were doing some EC rucking. I know Choo Choo had been there since 4:15. Crazy. Planted the flag. Spaced and wrote out the PT. Ready to go!
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. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Rucks off
Neck Rolls (IC-4 count) x 5 to the right, x 5 to the left
Bat Wings x 10
Trunk Rotation (IC-4 count) x 5 to the right, x 5 to the left
Left leg stretch, Middle stretch, Right leg stretch (hold for about 30 seconds each)
The Thang
Grin and Bear It
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
Ruck to Basketball courts, down the path next to the hockey rink and then back around to the beginning
Rinse and Repeat, as many rounds as possible. YHC made it through 3 rounds, some PAX made it through 4.
Mary
Rucks off
American Hammers (IC-4 count) x 20 with Ruck, YHC dropped his ruck after 10
T-Bombs (IC-4 count) x 15
Reverse Crunch (IC-4 count) x 20
Circle of Trust
Announcements
Check out the info only no chatter channel on slack.
Teddy’s March 4/10/21
Frontline OCR – 5/29/21
GrowRuck in St. Louis
Prayers
Appletini’s brother
Fish Sticks and his family
Ronda Rousey
Webelos nephew
Naked Man Moleskin
I was struggling last night with my COT. I usually go to history.com or what national day is today to get some inspiration. First thing I found out was that today is National Tolkien Reads Day. Well, I wasn’t going to read excerpts from the Hobbit or Lord of the Rings.
I’m feeling much better now, especially after a beatdown, but last night my mind was in a darker place. I read what I wrote:
I am tired. Tired of being frustrated. Tired of the violence. Just tired.
Everyday I feel like I’m treading water, never able to emerge from the deep. Everyday I feel like I could be doing more and never doing enough. Everywhere I look, I feel like common sense has left our collective consciousness. Too much division, not enough cooperation. A lot of the problems we face could be solved with patience, kindness, empathy and real work. Just like with anything, you have to put in the work to gain the reward.
Nothing worth doing is easy.
End in an Our Father…
Peace,
Cousin Eddie