YHC received a new GORUCK GR0 that he was itching to break-in in preparation for an upcoming GORUCK event. Theres no better way to do this than to bring it out for a ruck friendly workout with the Crypt crew. So he prepped the ruck, loaded up the bricks, and off into the gloom he went to enjoy a simple and effective upper body beatdown with the Crypt pax.
Weather: 41°
The Thang:
Intro, disclaimer
Quick mosey up one row and down another row of parking spaces, COP in thistle field
Imperial walkers squats x 20 IC
Straight arm jacks x 20 IC
TTT x 10 IC
Merkins x 10 IC
Carolina dry docks x 10 IC
Mosey to wall
Incline merkins x 20 IC
Dips x 20 IC
Incline merkins x 15 IC
Dips x 15 IC
Incline merkins x 10 IC
Dips x 10 IC
Mosey down path through the woods to field of dreams, grab bricks or blocks (happy to see some pax pick up blocks)
Shoulder press x 10 IC
Front raises x 10 IC
Squat x 20 IC
Shoulder press x 15 IC
Front raises x 10 IC
Squat x 20 IC
Shoulder press x 20 IC
Front raises x 10 IC
Squat x 20 IC
Shoulder press x 25 IC
Put bricks back, mosey to helipad for Mary
While waiting on Boneyard pax to arrive 5x 14-count body builders
Push-o-rama by Fracture
Flutter kick x 50 IC
Plank-o-rama by Fracture
Iron cross x 10 IC
Russian Twist x 30 IC by Fracture
Mosey back to flag
COT
Announcements
Convergence at Snake Pit 2/7 with Go Run 5k after
Make My Day 5k/12k 2/14
Lexington Race Against Hunger 2/28 5k/10k
Mud Run pre-blast is live, get your teams together and send info to No Show. Lexington is the host region this year.
Pax training for P200 and F3’s first custom GORUCK Heavy in March
Convergence at Graveyard for 1-year anniversary 3/7, goal is to have 180 pax.
GORUCK Custom Light w/ F3 and FiA 5/1
Prayer Requests
Audra Ebo going through another round of chemo (neuroblastoma)
Sebastian fighting leukemia
Continued prayer for Walker
Prayer for No Helps co-worker, un-diagnosed illness
Prayer for No Helps father, sickness
Prayer for Nikita as he sets forth on a journey the next three months spreading the word throughout college campuses
BOM
Devo
We constantly hear about how we are either glad or sad about how we are not how we used to be. This generally relates to fitness or something physical. We often forget how important it is that we need to grow spiritually. YHC thanks God that he is no longer how he used to be and that he has had the opportunity to grow and strengthen his relationship with Christ. Just like with physical workouts and physical wear-downs, we have to constantly work to keep our spiritual fitness levels up and continue to grow.