12/07/2020 - Black Panther - The Time Is Now

AO: Black Panther

When: 12/07/2020

PAX:

Number of Pax: 9

Pax Names: 11%, Blowfish, Crambone, DJ Sump Pump, Fargo, Impossible Burger, Lawnmower, The Wedding Planner,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Parks and Rec


Introduction

I was hanging out at Backstage’s home on Saturday afternoon and came across a message on Slack about some GORUCK training. Uncle Rico called it the “King Builder.” I had a pretty busy weekend and wasn’t able to pay that close attention to what it was all about it. However, there was some mumblechatter about not using the exact same workout for my “thang” at Ruck Club on Monday. I’ll just tweak a few things and we will be ready to roll.

Disclosure:

This is a free, volunteer, peer-led workout. I am not a professional. You need to be aware of COVID and do everything possible to distance yourself from the others around you. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

5 principles of F3:

  1. Lead in a rotating circle by your peers.
  2. Free of charge.
  3. Open to all men.
  4. Held outdoors rain or shine.
  5. Ends in a circle of trust.

Warm-O-Rama

  1. Tappy Taps In Cadence x 10
  2. Abe Vigodas In Cadence x 10
  3. Goof Balls In Cadence x 10
  4. Hill Billies In Cadence x10
  5. Goof Balls In Cadence x 10
  6. Good Mornings In Cadence x 10

The Thang

Thang 1:
 
2 Burpees
3 Ruck Rows
4 Ruck Curls
Run 400m (1/4 mile)
3 Burpees
4 Ruck Rows
5 Ruck Curls
Ruck 200m (1/8 mile)
4 Burpees
5 Ruck Row
6 Ruck Curls
Run 400m (1/4 mile)
5 Burpees
6 Ruck Rows
5 Ruck Curls
Ruck 200m (1/8 mile)
6 Burpees
7 Ruck Rows
8 Ruck Curls
Run 400m (1/4 mile)
7 Burpees
8 Ruck Rows
9 Ruck Curls
Ruck 200m (1/8 mile)
8 Burpees
9 Ruck Row
10 Ruck Curls
Run 400m (1/4 mile)
9 Burpees
10 Ruck Rows
11 Ruck Curls
Ruck 200m (1/8 mile)
10 Burpees
11 Ruck Rows
12 Ruck Curls
Run 400m (1/4 mile)
Thang 2:
 
I had some fire here, but we ran out of time so we did 2 minutes of step-ups in the pavilion.
Mary:
American Hammers In Cadence x 20
Bruce Lee Colonoscopy (15 seconds)
Flutter Kicks In Cadence x 20
Ring Of Fire With 5 Merkins

Circle of Trust

Heavenly father, there are many men among us dealing with COVID-19. We pray for health for these men and all others that are battling this virus. Specifically, we pray for Cap, Fabian, Diesel and Rusty. Amen.

Naked Man Moleskin

A couple of months ago I attended the GROWRUCK event in Louisville. Towards the end of the 2nd F event on Friday night, Slaughter said the following, “We don’t have time to waste, we don’t know how much time we have left. The time is now.” The point of this is that we need to reach out to Sadclowns and introduce them to F3. There is no better time to get prepared than right now. For ourselves, we need to keep accelerating in all the Fs so that we are better prepare to tackle what is in front of us.

Think about everything that has come our way in 2020. I’m confident that if I was not part of this amazing group, surrounded by amazing men, that my response would have been worse. I feel prepared, I feel like I can help others and help my community. Let’s make sure that we are reaching out to the men around us to help them get through these difficult times. Let’s share this amazing group with others that have not yet experienced F3.

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