Friday mornings are my favorite. Back at the place this whole F3 thang all began for me. The men started gathering, and by 5:14 it was a large group…but no one that wanted to ruck…so NASA got to join the bootcampers. I’m sure he was ready for his Q, but lots of guys were probably holding back for the Capital Ruck Tour on Saturday night. 20 PAX with me, so a quick disclaimer and we’re off.
A little dynamic warmup on our run with high knees, butt kickers, side shuffle. Made our way to the back parking of the old River Bleu.
COP: 15 IWs – 25 MNCs – 25 SSHs – 10 LS Squats – 10 Merkins – some yoga stuff – 15 planks jacks – 10 Parker Peters
Mosey over to the Fountain to put in some work
3 rounds of following:
10 Step Ups each leg
20 Durkins
30 Dips
quick 10 count time to mosey.
Move to the red balls for Burpicides
Shared a quick word around Control. See Moleskin.
run to each ball – 3 burpees – run back all the way down to the other side
Read to write, hard to do. After a FEW 10 counts time to mosey again.
Made our way closer to the COT, stopped at a nice patch of grass.
I saw someone had pulled out the Jack Webbs this week, it had been too long…
Jack Webbs to 10
Back to COT:
Ab Lab with American Hammers – Freddie Mercuries – LBCs
Announcements – Praises – Prayers
Moleskin:
I had something to share planed for the PAX. But on the way to the workout I was listening to the radio. Not something I normally do. A song came on by Logic. It’s posted here. Popular song about depression and suicide. My nephew had previously shown me the video. That morning it almost brought me to tears. I modified my message about control. The trials of life and heartache of loss or depression show us many ways that we are not in control. That even when things are good we can feel like there are bad. Give that control to God and ask him for guidance.
Too many kids I’ve been hearing about locally that have lost that control and found no other way out than suicide. We should be those men making a difference in kids lives so they know there is another way. Start with your own kids. Talk to them about life, and pain and failure. Let them know that everything’s not perfect like social media makes it out to be. Tell them about your failures and how you overcame them. Just talk…
An honor to lead,
Royale