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