This time next week we’ll be waking up on the day of the F3SC Custom GRC. One week left means one more week to #getbetter. 9 pax including special guest Good Hands posted at RBHS and #gotbetter today.
Conditions: 50 degrees, clear
The Thang:
Prayer
Ruck to practice field
COP
(rucks on)
Merkins x 20 on Qs count
Squats x 30 IC
Flutter kicks x 20 IC
Burpees x 20 IC (6 count)
(rucks off)
Hold rucks overhead (45 seconds)
BBSU x 20 on Qs count
Chest presses x 20 on Qs count
Flutter kicks with rucks raised x 20 IC
6 inches/45/90 with rucks raised on Qs command
Squats with rucks raised x 10 on Qs count
Shoulder presses x 20 IC
Rucks on
Line up on goal line
Bear crawl as a team on Qs command (right arm, left arm)
Plank walk to the right as a team on Qs command
Hold plank, shoulder to shoulder
Tunnel of love width of practice field
Partner up, same height, grab a pole
Start pole on right shoulder
Alternate right to left shoulder on Qs call x 10
Start walking with pole (as a team) alternate shoulder every 10 yds on Qs call
Partner 1 – Pole flips length of practice field
Partner 2 – Lunge with his and partner rucks on
Flapjack
Ruck up
Partners grab pole
Start pole on left shoulder
Alternate left to right on Qs call
Start walking with pole (as a team) alternate shoulder every 10 yds on Qs call
Circle up with rucks on
Merkins x 15 on Qs call
Flutter kicks x 15 IC
Burpees x 15 IC 6-ct
COT & BOM
Moleskin:
-Good teamwork by the pax today. In addition to the upper body training needed the GRC, YHC wanted to concentrate on teamwork and exercise synchronicity this am.
-Thanks to Good Hands for posting at GRC Training this morning on my birthday. I don’t think we convinced him to join us next Friday.
-We’re going to kill this thing. One voice, work together as a team, enjoy it.
Announcements:
-F3 Lexington Christmas party 12/19 at CCL
-GRC training tomorrow at RBHS per normal; or go to Harbison State Park at 6am
Devo: Clinch left the pax with a verse of the day. Psalms 19:14, “May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer”
Happy 40th brother!
Happy Birthday Ken Doll! Good Q this morning!