Bedpan! Here’s a Ruck and some Sandbags!

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

Conditions: Upper 50s and wet from the nights’ rain

FNGs: No FNGs

Disclaimer: Given

COP:

Squats 10 IC

Don Quixote’s 10 IC

LBAC Forward 10 IC & back 10 IC

Shoulder Taps 10 IC

The Thang:

Three sandbags: 40#, 60#, 80# lay on the ground before the PAX. Their objective: pick up those sandbags, ruck some distance, put them down and do exercises. Then rinse and repeat!
Exercises:
8 count body builders 10 IC
Lunges 10 IC
Curls for the girls 10 on Q
Overhead press 10 on Q

It was up to the PAX who would carry which sandbag after each stop’s exercises were completed. The pace and distance rucked was dictated by the PAX carrying the 80# sandbag. That PAX was instructed to ruck as far as they could go, but stop at 100 paces if they get that far.

We made it 4 stops, then rucked back with the coupons without exercise stops.

Mary: 

LBCs 25 IC

Iron cross 25 on Q

Flutter Kicks 25 IC

Numberama: 4

Namerama, Pledge: Done

Announcements:

Thanksgiving convergence 7am Gahagan Park fields with football to follow ~8ish

Thanksgiving lunch st Splinter’s. Let him know if you’re going!

Christmas parade 12/9/18 Q’s: Saget and Mack

Christmas party 12/13/18

Prayers and BOM : 

Prayers for Belator!

Prayers for everyone to have a great Thanksgiving and safe travels

Prayers for Wreck It Ralph’s shoulder

Prayers for Weewoo’s Nephew and his upcoming surgery. Prayers for that whole family

Devo:

Find the beauty in Life. It’s easy to get caught up in the stresses of life. Purposefully look for and appreciate the beautiful and wonderful things in our life; no matter how small.

Moleskin:  

It was Bedpan’s Rucking and Magnitude debut! I took the Q after he messaged me about posting. Rucking some distance under the weight of sandbags and doing some PT with a ruck seemed like a good way to introduce him to this wonderful world of Rucking 🙃. #goodtimes