01/28/2020 - The Complex - The “Icy” Complex Ruck – 1/28/20

AO: The Complex

When: 01/28/2020

PAX:

Number of Pax: 20

Pax Names: Ann Arbor, Blueprints, Bongo, Brooks, Dr. Ralph, HH Gregg, Jackie Chiles, Marla Hooch, Percy, Pizza the Hut, Putz, PVC, Rooney, Smalls, Spork, Turner, Waterfall, Wet Wipe, Woodwind,

DR Names:

Number of FNGS: 1

FNG Names: Short Round

QIC: Smalls


Introduction

20 PAX joined together at The Complex for an Icy Ruck Workout on 1/28/20:

  • F3 is free to all men, held outdoors rain or shine in any weather condition
  • Peer led in a rotating fashion, always end in a Circle of Trust
  • I’m not a Professional, please modify if needed, push yourself but don’t hurt yourself
  • We did have 1 FNG, “Short Round”, join us ITG today

Warm-O-Rama

Focus is on stretching our legs/quads/calves for the upcoming Ruck:

  • Good Mornings x 10
  • Calf Stretch x 10, each leg
  • Groin Stretch x 10
  • Quad Stretch x 10, each leg

The Thang

We had to modify my original plan of a mosey pace – the pathway I checked yesterday afternoon was icy this morning with some light flurries/precipitation that came down overnight.  Ended up walking at a quick pace to avoid slipping/falls along the way.  Headlamps tried to identify slippery areas to help PAX along the way.

  • Thang was 5 various stops during our ruck marked by lighted cones with an exercise circuit planned at each.  Exercises were OYO, hold plank or squat for the six:
Bended Knee Bench Opening Trail Split Bridge
30 Ruck Curls 30 Overhead Seals 30 Thrusters 30 Ruck Curls 30 Ruck Press
20 Bear Hug Squats 20 Ruck Squat Thrust 20 Ruck Rows 20 Ruck Rows 20 Flutter Kicks
10 Merkins 10 SSH’s 10 Merkins 10 LBCs 10 Burpee JumpO’s
PLANK FOR 6 HOLD SQUAT PLANK FOR 6 HOLD SQUAT PLANK FOR 6

 

  • Due to time and icy conditions, we had to modify – ruck back continuously without planned exercises at each stop which was part of my original plan
  • We didn’t have enough time for MARY and jumped right into Name-O-Rama, Prayers, Announcements, and naming of FNG (“Short Round”)

 

 

Circle of Trust

  • Thanks to everyone for coming out this morning and supporting my ruck Q this morning
  • Prayers to Poutine’s mom for her upcoming surgery, prayers for Spork’s brother for surgery, and prayers for Wet Wipe’s father-in-law
  • My main CoT message was in regards to worrying/concern around things in life that we cannot control and are out of our hands.  Whether it’s at work, family life, etc., these thoughts consume a lot of time and often I stop and ask myself, “Why?”  There’s nothing I can do to change the situation…
  • One of prayers that brings comfort and perspective to me is the “Serenity Prayer”
    • “Dear Father, we pray that you grant us the serenity to accept the things that we cannot change, the courage to change the things we can, and the wisdom to understand the difference”

Naked Man Moleskin

  • Appreciate all of you HIMs coming out to join me ITG this morning – F3 has been such an incredible change in my life and I always appreciate the support/comradeship.  I hope that you enjoyed the change of pace this morning.
  • We did not see any wild animals during the ruck as a group, unfortunately, but I did confront a possum and two rabbits while placing the lighted cones pre-workout and I safely escaped without any issues.

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