The Forge Conch was blown alerting any available Q’s that a highly coveted position was now available to lead at Raleigh’s premier AO. And like an Eagle I quickly swooped in and snatched up the call to arms. Because while the GoRuck patch is great and all that It’s no Forge Award and I wanted to cement my place for a 2015 award.
Warm Up:
Circle up for…
- 20 x SSH
- 10 x IW’s
- 10 x GM’s
- 10 x WM’s
- 1 warm up lap around the parking lot
The Thang:
In the Parking Lot we did M.A.P.S. which boils down to doing the prescribed set of exercises in a Stacker fashion so…
- Merkins x 10 then run to the top of the lot.
- Merkins x 10 then American Hammers x 20 then run to the bottom of the lot.
- Merkins x 10, American Hammers x 20, Plank Jacks x 30, run to the top of the lot.
- Merkins x 10, American Hammers x 20, Plank Jacks x 30, Squats x 40, run to the bottom of the lot.
Then we did S.P.A.M.
- Squats x 10, run Backwards up to the top of the lot
- Squats x 10, Plank Jacks x 20 run Backwards to the bottom of the lot
- Squats x 10, Plank Jacks x 20, American Hammers x 30, run Backwards to the top of the lot
- Squats x 10, Plank Jacks x 20, American Hammers x 30, Merkins x 40
Run to the Pump House wall for…
- Balls to the Wall x Mountain Climbers IC x 10
- People’s Chair w/ Left leg over Right, Right Leg over Left, Get Lower, Arm’s out in front and Arm’s overhead.
Take a lap around the pond and…
- Bear Crawl across Bridge 1
At Goose Poop Island…
Jack Webb 1 x 5
- Pull Up’s 1, 2, 3, 4, 5, 4, 3, 2, 1 <—I still suck at pull ups. So that means they must be good for me, like veggies.
- Squats 5, 10, 15, 20, 25, 20, 15, 10, 5,
- Crawl Bear across Bridge 2
Continue around pond till we get to the Carousel Steps…
- All you got up the steps to the shelter and back
Run down to the stone circle, then move out to the parking lot due to a leaf or two that needed to be blown away, for…
Mary:
- 20 IC x Low Country Boil / Crab Cakes
- 20 IC x Crab Jacks
Announcements:
- Arena this Friday meet at Pullen Park at 2:00 pm to run over!
- F3 Christmas Party!
- Krispy Kreme Challenge, Pig Pen has set up a team for F3, Note the password is “Aye” without quotations. Also another reminder to come to Pullen Park before the KK challenge for a Double Down Opportunity. We’ll be doing the Murph workout before the KKC. Burt and I did it last year and it was a lot of “fun”.
Prayer Concerns:
Praise that all 65 Ruckers completed the event safely.
Look after Floppy as he goes into surgery soon.
BOM:
- Countrywide lead us in prayer
NMS:
Seriously stoked that we all got through the GoRuck intact and looking forward to the next challenge!
