12/29/2020 - Black Panther - Rucking Mondays
AO: Black Panther
When: 12/29/2020
PAX:
Number of Pax: 9
Pax Names: Brick, Crambone, Elway, Fargo, Judge Smails, pi 3.14, The Wedding Planner,
DR Names:
Number of FNGS: 0
FNG Names: Stormchaser Tee-Ball
QIC: Pi 3.14
Introduction
Alarm goes off 4:15am, out the door by 4:45 and headed to BP
Arrived at 5:05a
Conditions
30° , feels like 25° dry and cold
Announcement/Disclaimer:
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.”
Warm-O-Rama
- SSH (25)
High Knees (15)
Imperial Walkers (15)
Finkle Swings (10)
Tappy Taps (10)
Abe Vigodas (10)
Arm Circles (10+10)
The Thang
Thang I – lineup in a column ruck pace, rucker at the back mosey to the front of the column. Stop about a mile in for PT.
PT all with packs on expect noted –
Squats IC x 20,
Merkins OYO x 20,
Thrusters OYO with pack Overhead x 20,
Curls with pack x 20
Begin rucking again in column around the AO back to the school
Thang II– Ruck BOMBS
Partner 1 moseys to end of parking lot and back with pack on.
Partner 2 preforms PT with ruck
Big Boys 100
Overhead Press 150
Mountain Climbers 200
Bent over Rows 250
Side Bends 300
Mosey back to flags
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F3 Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Jacqueline Tulley who passed away yesterday, please welcome her into your kingdom and surround her family with comforting love as they grieve and mourn their loss. We also pray for Kristen Howard who is battling her third bout with cancer
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Thank you brothers for joining me this morning. It’s the season of giving. We have great opportunities and blessings. There are many among us that don’t have many opportunities and the majority of the people on earth live in poverty. Take some time this week before the year ends and look for an opportunity to give back