On the first cooler morning of the year 11 PAX defied the fartsack to post for an MR grip strength inspired Q. YHC joined 2 other PAX for Ruck Lite. The Pax are some of F3 Lexington’s finest and just completed the 9/11 HTL in the big apple to hear some of the war stories as YHC will be completing his first Go Ruck Tough in November.
Disclaimer / Prayer
The Thang:
Short warm up mosey
Circle Up…
SSH X 15 IC
IW X 15 IC
TTT X 10 IC
Mosey to the block pile and pick a winner then head back to the parking lot.
Split out into 3 groups
Set 1
Group 1 – Apx. .25 mile running loop
Group 2 – Apx .125 mile farmers carry
Group 3 – Merkins Press until all PAX returned
Set 2
Group 1 – Apx. .25 mile running loop
Group 2 – Apx .125 mile farmers carry
Group 3 – Curls for the girls until all PAX returned
Set 3
Group 1 – Apx. .25 mile running loop
Group 2 – Apx .125 mile farmers carry
Group 3 – Tricep Extensions until all PAX returned
Quick Break for some Mary. Little Baby Crunches X 20 OYO, Gas Pumps X 20 OYO, V Ups X 15 OYO, X-Rays X 20 OYO.
Set 4
Group 1 – Apx. .25 mile running loop
Group 2 – Apx .125 mile farmers carry
Group 3 – OH Press Extensions until all PAX returned
Set 5
Group 1 – Apx. .25 mile running loop
Group 2 – Apx .125 mile farmers carry
Group 3 – Bent over rows until all PAX returned
Return the blocks. There was a little time left over but it seemed like all PAX had gotten their moneys worth so we chatted until the marathoners returned from their run.
Countorama
Nameorama
Announcements:
Need 2 guys for a Hollow D2D team
The Gauntlet
Prayer requests:
All 9’s / Inspector mom completing their Ironman’s