6 Guys showed up on a great March morning at 43 degrees, no wind and overcast skies. All but @trolley and @louie showed up for a 3 mile 5:58 Ruckership adventure.
DISCLAIMER
PRAYER
COP
SSH x 30 IC, YHC was kind of enough to move the group over to Louie’s late arriving truck and allow him to do 1 rep before moving on to the next exercise. LBC x 10 IC x 3 positions, TTT x 10 IC, Abe Vigoda x 10 IC slowly. Followed by a leg warm up high knees, butt kickers, toe taps and heel taps. Grab a bag and mosey to the track.
THE THANG
The plan was to modify the Murph. With no pull up bark we pushed up instead. Two PAX get points for wearing vest – Trolley and Wilbur.
Jog the track 1/4 mile return an hold plank or squat waiting on the 6. When all have returned use coupon for 10 Overhead Press, followed by 20 mercs and 30 squats. Variations on this continued for 1.5 miles or so. At times we did 10 or 20 bag/block curls, tricep curls and substituted squats with front and rear lunges.
For last lap we did a 6 man, 5 bag suitcase carry chain walking briskly around the track. Men on outside traded off with a block to work both arms. About 2/3 around we reversed and walked backwards to finish the circuit. SHOULDER BURN!!!!
MARY
At about 10 till we headed back to parking lot for Yoga Mary. Included slow Mt. Climbers, Side planks both sides with top leg lifted, Down Dog, Scorpion and more.
CIRCLE OF TRUST
PRAYER – Prayers for Wilbur’s Cousin’s with Testicular Cancer & ALS like symptoms.
MOLESKIN
Wilbur shared a C. S. Lewis Quote he heard at this weeks Ash Wednesday Service.
It’s not thinking less of yourself, it is thinking of yourself less. (And of others more)
ANNOUNCEMENTS
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
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