Thursday was Ruck day in preparation for the May 19th 10 mile Ruck (contact YHC or McGruff for details).
The Thang
Warmarama: Overhead claps, reverse lunges, merkins, squats.
Ruck up the steps to the top of the hill. Retrieve coupons (aka rocks).
Ruck down other side of hill. 20 rock merkins, 20 curls, 20 shoulder presses, 20 triceps extensions.
Ruck back up the the hill and down the other side. 15 rock merkins, 15 curls, 15 shoulder presses, 15 triceps extensions.
Drop coupons, ruck to bathhouse and back, pick up coupons.
Ruck back up the the hill and down the other side. 15 rock merkins, 15 curls, 15 shoulder presses, 15 triceps extensions.
Ruck to the top of the hill.
Colt 45s.
Deposit coupons.
Ruck to shovel flags.
Extended (10 minutes) of Mary. 100 situp challenge. 100 Hello Dolly/Roselita’s challenge.
Circle of Trust:
1 Timothy 2:8 (ESV) “I desire then that in every place the men should pray, lifting holy hands without anger or quarreling;”
“When most people imagine prayer warrior, they imagine their grandma.” – Triple Option
We are called, as men, to be prayer warriors as well. When our children, our grand children, picture a prayer warrior, it should be us.
Announcements:
F3 Hampton Roads LAUNCHED on the peninsula 03/31/2018 at 0700. Workout every Saturday, same time, same place. Send contact information of potential men to [email protected]
F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
Important Links:
QuadP Monthly Challenges: April is leg lifts. May will be the Biggest Loser.
Q Schedule: Just sign up. We can help you prepare.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
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