Kickstarter is a Ruck “friendly” workout, but apparently the Q was the only one tough enough to carry the extra weight. (Someone murmured something about a 20 mile ruck the prior Saturday….still no excuses). This was beneficial for the rest of the PAX since it enabled them to keep up.
The Thang:
Warm Up:
- Slow jog (huffing and puffing in the cold air) around the parking lot. Stop at upper parking area, circle up
- SSH x 25 (still huffing and puffing)
- Good Morning x 10
- Peter Parker x10
- Air circles x 10 (forward and backward)
- Imperial Walkers x 10
- Merkins x10
Cardio:
- Buddy up. 1 man runs 1/2 of the parking lot, partner performs squats
- 1 man runs 1/2 of the parking lot, partner performs Merkins
- 1 man runs 1/2 of the parking lot, partner performs WWIIs
Make way to the rock pile, select and ego rock:
- Squat Press x 10
- Row x10
- Peoples Chair (rock overhead) – 5 count down the line
- Balls to the Wall – 5 count down the line
- Repeato
- conclude with final sets of 10 squat press and 10 rows
Make way to the pavilion:
- Alternating step up x20
- Diamond Irkin x 10
- Dip x 10
- Hollow body hold for 20 count (also termed the banana hammock)
- Repeato
Mary:
- Plank-o-rama in the chill cut position. 5 count each man, twice around the circle (with one arm behind the back at various times).
- Flutters x 20
Circle of Trust:
- Nme-o-rama: No FNGs
- Announcements: several of the PAX did a 20 mile ruck walk the prior Saturday – well done men!
- Prayer requests:
- Spurrier’s friend of the family is undergoing chemotherapy for a brain tumor; keep Marilyn in your prayers
- Tragedy struck the Raleigh Skydiving community on Saturday when an instructor lost his life in a skydiving accident. Recent F3 PAX member Yoplait was in attendance at the jump site on Saturday. Ask for prayers for the instructors family and the skydiving community.
