Wreck It Ralph’s Reign of Terror

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60 something. It was nice out 👌

FNGs: None

Disclaimer: Push yourself, don’t hurt yourself

COP: 
LBAC Forward 10 IC

LBAC Reverse 10 IC

Don Quixotes 5 IC

The Thang:

Cusack rucks from the yield sign to the hydrant (~200 yds). If you drop the ruck you stop. Walk the whole distance with ruck overhead. 

From hydrant to palm trees, “without straps”- PAX choice. 

At the palms:

Alternating bear crawls and lunge walks. 

Mosey around the circle to stretch back out. 

At the palms. Climb the ladder. Ruck swings (1 at the first palm, 2 at the 2nd palm, etc up to 13 at the 13th palm) with Cusack lunge walks between the palms. 

Mosey back to the start point. 

Mary: 

20x Curls for the girls on Q

25x flutter kicks I/C

15x WW1 sit-ups on Q

Numberama: 2

Pledge: Done

Announcements: Hot Tub is still collecting shoes this month

Prayers and BOM : 

Prayers for health and well being for Defib’s grandparents and for his old roommate Pat Ward

Devo:

Workout: “Simple but not easy”

Focus on form

Moleskin:  

Wreck It Ralph is the real deal Q Holyfield! This BC was great. It would have plenty suckfilled without a Ruck!