Grateful for the opportunity to serve and lead. This is AO #12 of 35 in the region that I have Q’d this year. It is always a challenge to come up with a unique workout and message for the PAX for each site. But, coming out and getting the hard work done along side my Churham brothers, well, that always inspires and motivates. So far, the journey has been very rewarding. Looking forward to hitting the rest.
WARM UP (Parking Lot)
- Fellowship Jag (Around Lot)
- SS Jag
- Plank Jag
- Smurf Jag
- Cross Jag
- Crunch Jag
- Squat Jag
* All x10, Cadence
RUCK W/O (Grass Field)
OBT123 = Out & Back (25 Yds/25 Yds) with Ruck. Perform Three PT Exercises, For 10-20-30 Reps.
Round 1
- Ruck On Bear Crawl, Out
- Ruck On Crawl Bear, Back
- 10 Ruck Burpees
- 20 Ruck Merkins w/ Alternating Pulls
- 30 Ruck Swings
Round 2
- Lunge Walk w/ Ruck OHH, Out
- Walk w/ Ruck OHH, Back
- 10 Ruck OH Press
- 20 Ruck Curls
- 30 Ruck Rows
Round 3
- Crab Walk, Ruck In Front, Out
- Walk Crab, Ruck In Front, Back
- 10 Ruck Thrusters
- 20 Ruck Lunges, Alternating Legs
- 30 Ruck Squats
Round 4
- Ruck On Low Crawl, Arms Only, Out
- Ruck On Bear Crawl, Back
- 10 Ruck Get Ups (5 Left/5 Right)
- 20 Ruck Mtn Climbers
- 30 Ruck Shoulder to Shoulder
MARY
- 10 OH Ruck, Leg Lifts
- 20 Ruck on Chest, Back Scratchers
- 30 OH Ruck, Flutter Kicks
- Merkin Ring of Fire, x5 per PAX
- Merkin Flag, x1 per PAX, 5 Rounds
COT/BOM
Announcements
- Thursday, Pop Up Ruck, Lone Pine Coupon Repeats/Battle Park Ruck. Details posted on Slack.
Name-o-Rama
BOM
Thanks to all who came out. Weather forecast called for ugly, but it turned out to be a fairly nice morning. Thanks to Rebar for his leadership and work at The Jag. Great site!
We live in an era of misinformation. Scary to think there are folks out there that use social media as a news source. Was watching the stock market yesterday and everyone was in a tizzy because of rumors that the President was going to restrict China’s investments into US technologies. Market reacted by selling off dramatically. After the market close, one of Trump’s trade advisors gave a press conference stating there was no truth to the rumor. Be wary of misinformation. Don’t get carried away or be misled by frenzy, emotion, or noisy distractions. Be mindful of the facts and the truth. Apply this in all areas of life, esp. your relationships. If you are going through a rocky phase in your marriage, try not to allow yourself to get swept up in the heat of the moment. Focus instead on the truth….the promise you made, the years of love and trust, the solid foundation you have built, and all the things, good and bad, you both have been through. Same with your children, your parents, siblings, friends, etc. Or even when you are out here toiling in the gloom. Think about the work you put in. Think about all that you are capable of. Think about your brothers who are there to support you and help you succeed. Trust in the truth and block out the noise that only tries to distract, derail, and throw you off your game. Keep the faith and continue to hold onto the light. Until next time, brothers. Aye!