10/23/2020 - The Complex - Simple But Effective (Ruck Club)
AO: The Complex
When: 10/23/2020
PAX:
Number of Pax: 18
Pax Names: Ann Arbor, Blueprints, Bunyan, Catfish Hunter, Flush, Giggles, Last Call, Magellan, Marla Hooch, Mayhem, Nair, Pizza the Hut, Radio Flyer, Riunite, Super 8, Sweet Gherkins, Tang, Webelos,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Warm-A-Rama / Stretch-A-Rama
Rucks off
Arm Circles Forward IC (count to 10, get bigger after 5)
Arm Circles Backward IC (count to 10, get bigger after 5)
Overhead Claps IC (count to 15)
Seal Claps IC (count to 15)
Pigeon Stretch (Right, then Left leg)
Rucks on
The Thang
Thang 1
Mosey Ruck from parking lot to NW corner on trail.
15x Ruck Merkins
30x Ruck Get-ups from stomach position
15x Hydraulic Planks: From High Plank to Low Plank and back up
Standard Ruck to T intersection on path – Rucks off
30 reps of ground to overhead with the ruck (one rep is lifting the ruck from the ground to overhead with elbows locked out)
30 Ruck Swings
30x Chest Press with Ruck with feet crossed and in the air
Standard Ruck to Pavilion – Rucks off
Wall Sit with ruck hanging down (but not touching the ground). Hold for 30 seconds. Then hold out in front of you with extended arms. Hold for 30 seconds. Lift ruck overhead (but don’t let it touch the wall). Hold for 30 seconds.
Rucks on,
Picking Cherries and Dropping ’em in a Bucket for 3 minutes (Shredder Special).
Standard Ruck to Field
Thang 2
In field –
Rest of PAX are planking while two PAX race with sandbag throwing (1 20# bag twice as far as 1 40# bag). When 2 PAX return, they each pick their successors and rest of PAX switch to SSH. Flip back and forth until everyone has had a turn throwing one of the sandbags.
MARY:
-Flutter Kicks with Ruck held overhead – IC – 30 ct.
-Ruck on chest – Heel Taps IC – 30 ct.
Circle of Trust
Prayers for CVS, Wet Wipe, Augustus Gloop and Huskie. In addition, prayers for Magellan as his grandmother just passed.
Got a new patch from GoRuck that says, “It Could Always Be Worse.” The point isn’t that you focus and fixate on what exactly that worse thing is, but rather realize your situation isn’t really that bad. Not to minimize all of our struggles and demons, but more to acknowledge that we’re all struggling with our own problems and whatever you are battling, however horrible yours seems, there’s always another PAX that has something dogging them that you’d never want to struggle with or trade places over. It’s in that acceptance that we become closer and stronger as men in fellowship supporting one another to get stronger and prevail.
Talked a bit about “HC’ing,” what it means to the rest of the PAX, how we need to be accountable to one another when we say we’re going to show up to post – let’s not let each other down – love what Mendoza did last week with the penalty Merkins for the PAX who posted in observance of the fartsacking PAX. Things come up, but don’t take your commitment lightly.
Naked Man Moleskin
N/A