Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership
Conditions: Mid 70s and clear.
FNGs: No FNGs
Disclaimer: Given, Modify as needed!
COP:
Straight to the Thang!
The Thang:
This Q was brought to us by ruck.beer 🎒🍺
12 Days of Ruckmas Workout
If you’re looking for some weirdo fun this holiday season, get some friends or your Ruck Club together and tackle this workout together.
12 Days of Ruckmas
This workout is to be performed in the order of, and while singing the workout to the tune of, the 12 Days of Christmas. And, yes, that means you follow the pattern of day 1, day 2-1, day 3-2-1, day 4-3-2-1, etc.
The workout should be with ruck-on or being held for all movements except #6 and #9.
The workout (and song lyrics) are as follows:
On the ___ day of Christmas, Saint Bomber gave to me…
1 Push-up with your heavy ruck on.
2 Simple Squats.
3 Overhead Presses.
4 Man-makers.
5 Foooouuuurrrrr Count flutter kicks.
6 Body weight push-ups.
7 Rucks a thrusting.
8 Front hold lunges.
9 Standard sit-ups.
10 Rucks a curling.
11 Mountain Climbers.
12 Monkey F*ers.
My apologies to the PAX because I didn’t have us sing along with the workout 😅 . We made it to day 12 but called time after the curls.
Mary:
Sorry Mary, No time
Numberama: 12
Namerama And Pledge: Done
Announcements:
GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.
The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.
Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.
Prayers and BOM :
Prayers for Sakrete’s M, She is healthy and well but the struggle of pregnancy (and dealing with Sakrete) is real
Prayers for Wreck It Ralph as he embarks on the journey this weekend that few will pursue and even fewer will complete: the GORUCK HTL . Though both physically and mentally demanding and just down right hard, it is an incredible experience. Enduring the events doesn’t sum up the difficulty he has put himself through. The hours, days, weeks, and months of training have been endured (and possibly enjoyed) By Wreck It Ralph to prepare him for this weekend. It’s no easy feat to get to this point of preparation. Godspeed Brother!
Our Continued prayers for Underhand, as he continues his battle with stage 4 melanoma skin cancer.
Prayers for the people of the Bahamas and those affected by Hurricane Dorian.
Devo:
Psalm 31:14 But as for me, I trust in You, O Lord, “You are my God”.
Though it was difficult, I have come to terms that I am not ultimately in charge of my future. The Universe and the things in it were created by something immense and amazing; and it wasn’t me or mankind that made it. It is by some Devine plan that things have been created and things occur. But that’s not to say we have no room to act; anything with mass produced gravity or an effect. We can have an effect on us and the things and people around us. So we can make plans and train for events, but things can happen. We can get sick; we can get injured; We can’t always make it to the event that we’ve had our heats set on for almost an entire year. Something just aren’t meant to be at that point in time. And if the Being who created the universe and all the things in it thinks it’s not mine time do something, I’m okay with that. 🙏
Moleskin:
It was great to see so many PAX at Magnitude this morning! It was great to take the lead again. I still have a hard time saying “the next exercise is” and I appreciate the PAX remind me which exercise we were on 😅🙏. I have had an exceptional recovery from my knee arthroscopy surgery 17 days ago. I frequently thank God throughout my day for how well I am doing. Over the last months, I’ve had a hard time. I missed being out in the gloom with my brothers, I spent most days limping, there were days I was on crutches because my knee hurt that bad, and there were actually times I had to crawl across a room because my knee hurt too bad to limp and I didn’t have the crutches with me. My wife didn’t understand why I’d still smile or think that the surgery would somehow work this miracle where I’d get back to how I was physically. And truthfully, if you saw me regularly, you would say the same things. Surgery was 8/30/2019, the doctor checked out the area, cleaned up one spots and removed a “butterbean” sized floater, which was the bony car tissue I broke off and kept getting jammed in my knee joint. I started posting again 9/9/2019, 10 days post op and felt well and by Thursday, 13 days post op, when Waldo had us doing 11’s around the upper parking lot with Burpees and Jump squats, I felt so good! (Minus feeling exhausted from working out) but by the end I was almost 2 laps ahead of everyone! It’s really just incredible. I prayed about it and here I am. 🙏 I am thankful to be back. I thought it was fitting to do a God-related workout 😄
