AO: The Wood
When: 09/24/2022
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Binford
Introduction
Beautiful Morning at The Wood to ruck and travel to the Village Hall Band Shell for some PT
Warm-O-Rama
Good Mornings – 10
Arm Circles – 10 each way
Abe Vigoda – 10
Motivators from 5
Head and Neck Rotations – 8 each way
Rucks On…
The Thang
3 minute ruck and 1 minute shuffle to the Village Hall bandshell. Each Pax picked a step at the bandshell and we started:
Squats with Rucks – 50
Step Ups – 75
Irkins – 50
Chest Press with Ruck – 50
Skull Crushers – 50
One mosey around the bandshell and then we rucked to finish
Circle of Trust
6 Minutes of Mary
Leg Lifts – 20
Big Boys – 20
Merkin Ring of Fire – 2 each Pax
Shared a passage about surrounding yourself with positive likeminded people – “We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves” – That’s the definition of F3!
Naked Man Moleskin
Great fellowship, great beereteria afterward