06/12/2021 – The Wood – Ruck Club

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Intro:

Beautiful morning, not to hot but we will be sweating.  Looking forward to getting in some miles and PT to get prepared for GrowRuck.

Disclaimer:  I am not a professional, i am not aware of your injuries, modify as necessary, work hard to get stronger.

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust

Warm-a-Rama

Motivators x 7 Imperial Walkers x 10 Abe Vigodas x 10 Arm Circles x 5 Mountain Climbers x 10

The Thangs

Thang 1:After warm o rama: PAX made a 1 mile loop around The Wood returning to the parking lot. Jump over burpee x 10 Bent over rows x 30 Military Press x 30 Ruck Curls x 30 Ruck Swings x 30
Thang 2:After PT PAX made another 1 mile loop around The Wood returning to the parking lot pavilion. Ruck Step up x 30 Thrusters x 30 Squat Ruck x 30  

Mary

ig Boy with Ruck x 20 Flutter Kicks with Ruck x 20 LBC x 10 Plank till 7:30

Circle of Trust (CoT)

Vulnerability:  Life can be stressful.  It has been a very stressful month living in a complete construction zone at our home.  Trying to find and recruit quality nurses to support or patients and the growth of our business.  It is ok to be vulnerable like i am now to let people know how you are feeling.  Men don’t usually let other men know their feelings or asking for help.  I want to thank everyone here who indirectly helped me out by showing up in the gloom to support my Q.  Once your Q starts, everything else goes away and it is you and the PAX.  F3 has had so many positive effects on my life and looking forward to sharing this gift with more men.  Don’t forget we are all here to listen and be a support.

Naked Man Moleskine

It is ok to ask for help or let the PAX know how you are doing.
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