43 Days to Grow Ruck

AO: The Wood

When: 06/05/2021

PAX:

Number of Pax: 7

Pax Names: Binford, Den Mother, Dilly Dilly, Disco Ball, Gopher, Pi 3.14,

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


The BackBlast:

WARM UP

  • 15 SSH
  • 15 Abe Vigoda’s
  • 15 Grady Corns
  • 15 Tappy Taps

 

THANG 1 – Rucking

  • We need 1 flag, 4 sandbags, 1 coupons for this beatdown
  • 14-minute time hack to Village Hall
  • Execute a DORA 20-minutes – 4 stations on the amphitheater
    • In between each amphitheater level you will do 50 step ups (1 each leg)
    • Partner #1 will ruck around the amphitheater
    • Partner #2 starts on the exercises
      • Station #1 – 50 Lt. Dan’s
      • Station #2 – 100 Thrusters
      • Station #3 – 100 High Pulls
      • Station #4 – 100 Chest press
    • 14-minute time hack back to the AO

 

MARY

  • Luv Sacs (15 each side)
  • Hold John Cusack with ruck over head for 1 minute

 

CoT

  • 43 Days from today we head to St. Louis for Grow Ruck. Ironically enough that number has much significance in our F3 world which is working 43 feet ahead.  For those that have or are going to experience Grow Ruck I believe you are in for a life changing experience.  An experience that allows you get head strong & then put that into practice & get heart strong. You will be pushed to your limits & then beyond your limits.  You will hit breaking points & be pushed through by another brother & vice versa.  For those that don’t have plans to experience a Grow Ruck I also challenge you to find that thing that can push you beyond your comfort zone & get you 43 ft ahead.  It does not have to be a Grow Ruck or even a physical competition just whatever pushes you to failure & you can get better from.

 

  • Dear Lord we thank you for this beautiful morning to be out here in the gloom with these HIM’s. We are blessed to wake up every morning & we thank you for guiding us to this opportunity of F3 ultimately to be leaders in our communities but first in “Getting Right” with ourselves so we can be that light you need us to be for others.  In your name we pray.

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