• When: 2018-08-09
  • QIC: Katniss
  • The PAX: Banjo, Katniss(QIC)


Grit’s for breakfast

Conditions cooler but humid

Disclaimer

COT and prayer

Prior to Grit 2 pax did a slow run around Lexington to talk about stuff. It was nice to have someone to talk to during a run for a change.  I am usually a lone runner and this was a nice change for YHC.

We made it back to flag with time to ruck up…..

The Thang

YHC decided to wing it and mix it up a little bit this morning for Grit so here it goes to the best of my recollection…….

Warm up

SSH 20 IC

TTT 10

IW X 15 IC

TOY SOLDIERS X 10 IC

We needed to work with our rucks on, off, and with a log. Mosey then bear crawl to logs.  Pick a nice log – wet and buggy. Roll said log down hill and off curb into parking lot to kill or knock off bugs.

Carry log to field.

Proceed to do 2 to 3 sets of exercises at each end of field then carry log to opposite end and do 2 to 3 sets of exercises. Carry log back and forth doing sets of exercises each end.  Mixing log carry up by overhead log carries ,switching sides etc during movements.

Some alternatives to 1 exercise at each end were ….backpedaling end to end, sprints etc.

Exercises in no particular order at each end mix and match in groups of 2 to 3 along with backpedaling, sprints etc

squats with rucks on front

Squats rucks on back

Curls for the girls with log

Ruck curls

Ruck thrusters

Burpees ruck on

Merkins ruck on

Merkins IC ruck off with feet on log and then inclined hands on log pax on opposite sides of log to stabilize.

Skulls crushers with rucks to ground while hanging off curb to get more range of motion

Ruck crunches ruck OH fully extended arms and shoulders pushed to sky then crunch to lift ruck to sky

Box cutters with rucks overhead

Flutter kicks ruck OH

Log sit ups with ruck on feet IC

Heel touches IC

Lunges with rucks on

Probably missed a few but all was foggy after the suck set in.

Carry log back to log pile.

Mosey to flag

Announcements

-8/18 Jailbreak Escape Urban Challenge. Details: https://www.jailbreaklexington.com/jailbreak-escape.html
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party

Prayers

Banjo for clarity on personal situations

6t under and his M

Brainiac Knee surgery friday

YHC relationship with my dad and my job situation changes at work.

Icarus off to college

The Stands (AO) future changes in Pax leaving for college,  jobs, moving to other areas, pax having surgery and being unable to workout.

Devo  – Stand firm

As God’s children, we have to get used to things being done differently than how we might expect them to be done. But, don’t get scared that they will never come or that it won’t happen.

Don’t get negative or disappointed when we don’t see anything changing right away. Be strong, stand firm, keep trusting and thanking Him just the same. He takes what He says serious.

Matthew 7:9 (NKJV) 9 Or what man is there among you who, if his son asks for bread, will give him a stone?

Take heart brothers all is not lost, you have not and will not be forgotten in your prayers of need and for help. Just as F3 has made you physically stronger trust and prayer in Him will give you the spiritual strength needed that your physical strength cannot provide.

With brotherly love,

Katniss