07/08/2020 - The Outpost - TABATA Ruck
AO: The Outpost
When: 07/08/2020
PAX:
Number of Pax: 13
Pax Names: Bartles & Jaymes, Bed pan, Blowfish, Dilly Dilly, Fargo, Gaylord, Handy Manny, HH Gregg, Motown, Quarter Cart, Sweet Gherkins, Trailer Park, Vitamix,
DR Names:
Number of FNGS: 0
FNG Names: NA
QIC: Dilly Dilly
Introduction
The air was thick on this Monday morning at the Outpost. The PAX strolled in carrying their ruck sacks behind for a special ruck PT beatdown. Bartles & James rolled in on his bicycle & the team quickly provided him the appropriate equipment for the fun that ensued.
Warm-O-Rama
Warm O Rama:
- Mosey (side shuffle, high knees, & butt kicks)
- 10 Straight leg deadlift (IC)
- 5 Monkey Humpers w/ ruck sack (IC)
- 10 Arm Circles w/ ruck sack (F&B) (IC)
The Thang
Thang 1: TABATA RUCK
- Perform the following rotation of exercises. Each exercise performed for 20 seconds with your ruck pack with 3 second rest in between. Each rotation begins with 3 minute ruck. 6 rotations completed
- Overhead Press
- Curls
- High Pulls
- Squats
- Merkins
- Lunges
- Bear Crawl
Mary:
- Flutter Kicks holding ruck overhead (IC)
- Side Obliques holding ruck each side (IC)
Circle of Trust
Count-A-Rama – 13
Announcements: Sign up to Q, GrowRuck 21 sign up, The Sasquatch is coming, get on slack!
Name-A-Rama – Welcome back to Bartles & Jaymes for post #2 & welcome back HH Gregg
Prayers – Armando (late father in law for HH), Gaylord & his wife for their ultrasound today for healthy baby at 20 weeks, Toady battling COVID (per Blowfish a call is helpful)
Naked Man Moleskin
CoT:
I want to start by posing a question to all of you this morning. What do you want to get out of F3? Since I signed up for GrowRuck some people have commented to me man you are really invested in F3, why have you taken such an interest. I respond with it is not about me this is about me trying to see others share in the same experience I have had. F3 has given so much to me in a short time it’s about paying it forward. I want people to experience this game changing organization like I have. The future for Naperville & beyond is bright. This fire & lightning in a bottle that started right here is primed to be uncorked & take off to other communities. As men are reluctant to go back to gyms, battling mental fatigue, battling physical stagnation through covid the time is prime to spark that fire & find those men. Ask yourself do you just want to workout on an occasional basis or do you want to be part of movement that can have a significant impact on men across 1000’s of communities. Does not matter to me either way what you decide I would just ask you to think about what F3 has meant to you & if it has changed you in some way it is almost our duty to pay that forward to give other men the chance to experience what we have. So I will leave you with what I started with What do you want to get out of F3?
Dear lord, thank you for this opportunity to wake up early in the gloom & experience your greatness. We are humbled for the opportunity you give us every day to be in your glory & serve you as leaders in our communities. Watch over those in our spoken prayers as well as those that are in our hearts that are not as fortunate as many of us & give them healing & strength in their struggles. In your name we pray. Amen!