3 Strong showed up this morning to NAFO to join me as we Rucked through a Board of Pain workout with a little word on Empathy.

The disclaimer was given and the Warmup (all IC) began as follows:

15-Low Slow Squats, 30-Moroccan Night Clubs, 15-Imperial Walkers, 15-Windmills, 10-Merkins, 10-Peter Parker Peters.

THE THANG

We then rucked over 2×2 to the NAFO marching band practice field where the Board of Pain was waiting. I asked the men to partner up (size and speed do not matter). After partnering up I explained the workout. The men were to go down the Board of Pain that was split up in two columns. One partner performed the exercise in one column while the other performed the exercise in the other column. Then they were to flip-flop. If you arrrived at the bottom of the of the BOP the partners were to rinse and repeat. The exercises are below:

Round 1 – Merkins/Lunge Walk-30 Yds.

Round 2 – Carolina Dry Docks/Toy Soldiers-30 Yds.

Round 3 – Ruck Curls/Side Shuffle-55 Yds.

Round 4 – Tricep Extensions/Karaoke-55 Yds.

Round 5 – Overhead Presses/Run-100 Yds.

Round 6 – Flutter Kicks/Lunge Walk-30 Yds.

Round 7 – Ruck Swings/Toy Soldiers-30 Yds.

Round 8 – Sumo Squats/Side Shuffle-55 Yds.

Round 9 – Ruck Thrusters/Karaoke-55 Yds.

Round 10 – Burpees/Run-100 Yds.

We went through this routine for one round just as we ran out of time. We rucked 2×2 back to the COT and had 30-seconds until 0600 so we performed a plank for 3-seconds.

Great work this morning making it completely through the entire board. It was great getting to know each of you a little more.

NAKED MOLESKIN

As stated above, I spoke a little on Empathy during the middle of the workout for a rest period. For us to be empathetic we have to put ourselves in others shoes. We can only do this by completely understanding that person’s situation. When Jesus came to this world, he completely understood our situation. He humbled himself from a place that was Holy to a place that was full of sin. He knew that we needed a Savior and understood that because He lived in this world. How can we as men have empathy without understanding? We can’t. We must be vulnerable, and search for opportunities to understand others to be empathetic towards them.

Philippians 2:8 – And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.

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4-Mile Loop Ruck this evening – 7:30 at Springfield pool (will loop twice).

Joe Davis Ruck/Run this Saturday.

Prayer Requests:

Cobra Kai – Youth retreat this weekend.

Crab Cakes – Difficult decisions to make about care for Father-In-Law.

Spiderman – Youngest Daughter and Peace among the family.

Reborn – Step-brother who is addicted to drugs/alcohol.

BOM