***Posted on behalf of Katniss***
Conditions 43 degrees and wet
BOM
Disclaimer
This was my 1st Q at Grit and YHC was pleased to see 3 PAX show up to prepare for upcoming ruck events.
The Thang
Mosey and get waterlogged logs and take them to field. Drop them off and proceed to covered breezeway. PAX choice to stay dry or get wet.
Circuit 7,5,3,1
Circuit 7 sets each exercise with Challenge weight:
10 Squat (alternate ruck front/back each set)
10 Overhead Press
10 ruck swings
log carry to end of field and back. Stop 25 yrds short and overhead carry rest of way 2 PAX per log.
Circuit x 5 sets each:
10 Bent over row
10 tricep press
10 Russian twist holding ruck
log carry to end of field and back. Stop 25 yrds short and take log to waist and curl rest of way 2 PAX per log.
Circuit x3 sets each:
10 single-leg overhead lunge per leg
10 weighted sit-up
10 curl
10 chest press on your 6
log carry to end of field and back. Stop 25 yrds short put log down and flip logs rnd over end rest of way 2 PAX per log.
Circuit X1:
20 skull krushers ruck hanging off curb or stair edge to take to ground and return.
30 4ct IC ruck overhead flutter kicks
Lovingly return logs to their places.
COT AND BOM
Announcements
-10/15 F3/FiA Christmas party https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-10/30 Cottonmouth https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
1/26-28/18 GrowRuck http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
Prayer requests
Tardys wife to have mercy on him for posting this morning. 😉
Unspoken
Lord , we lift up all AOQs prayers both spoken and unspoken and pray for the men dealing with things they may not be ready to share. We , as brothers, will be there for you. Amen.
Katniss