14 men converged at the Harris Teeter shopping center on a cool, foggy Tuesday morning.   After a brief disclaimer, the four Ruckers donned their packs and marched away while the rest of the pax stayed with YHC.  This is what we did:

The Thang:

Dynamic warmup with arm circles/shoulder pulls, lunge/back twist/arm extensions, knee/ankle pulls, inchworm back/forth to stretch the back, and then toy soldiers.  Mosey around the lot and pick up two bricks from the white Passat.

Short jog to the COP with one brick in each hand (all in cadence):

SSH x 25, windmill x 15, Morrocan night club x 25, squat x 20, merkin x 10, crunch press x 20.

Senator plank (all in cadence):  Start in a “downward dog’ position, do 5 CCD’s, walk down to regular plank, do 5 merkins, drop to 6”, come back up, left arm/leg high, flip over, do 5 dips, right arm/leg high, regular and hold.  Hold and rinse/repeat entire sequence (try to do whole thing without taking a knee)

Jog to the wall along the side of your Harris Teeter.  Split into two groups

ROUND 1

Group 1:  give your bricks to a partner, then run to the bottom of the hill by the old driving range and run back

Group 2:  Do overhead presses with two bricks in each hand until group 1 gets back.  (FLAPJACK)

ROUND 2:  Same as round 1, but wall sit with the bricks in your lap.

ROUND 3:  Same as round 1, but do curls with two bricks in each hand

Mosey back to the front lot for some AB works with the bricks:

V-ups x 20, American hammers x 20, X’s & O’s x 10

Finish up with Jack Webbs with bricks, 1:4 (crowd pleaser).  We made it to 8 this morning and ran out of time (no complaints from the Pax, and the Q didn’t mind either)

COT

It was pretty foggy this morning, but the bright lights of the parking lot kept everything clear.   I like all of the Tuesday AO’s, but the Golden Corral is still my favorite and I think it’s because it’s so well-lit.   The attendance count was 14  and four of those were ruckers.   Those guys show up everywhere!  The popularity of the ruck workout has exploded at the Fort.  .

The remaining 10 stayed with me as we ran through various, familiar exercises with the added weight of a small brick in each hand.  The extra resistance provided a little oomf to everything we did today and made Jack Webbs especially tough.  My goal was to get to a count of 10/40, but unfortunately we ran out of time and only made it to an 8 count (full disclosure – not sure the Q could make it to 10).  But, the way my shoulders and arms feel right now, 8 was plenty….

It was a privilege to lead such a fine group and it was great to see Falcon Crest  (dude, your name is not Hawk’s Crest) who started F3 just a few weeks ago, and also Spark Plug, who is rarely seen during the week.

Announcements:  F3 camping trip, soccer game, Thanksgiving convergence with turkey (bring non perishable canned goods to workout) , Xmas party (check the newsletter for details).

Prayers and praises:  Cobra Kai, Cornhole, Zima, and CSPAN will travel to Jacksonville with OBT and Dredd for F3 Expansion.  Prayers for a brother-in-law with cancer.  Praise for a successful youth mission trip that built friendships and helped young people grow in their faith.