- QIC: Cardinal
- Pax:Blue (DOUBLE RESPECT), Poacher ( RESPECT), Bob Villa (RESPECT), Porky (RESPECT), Swabbie (RESPECT), Decaf, Barney
Stretch what you want
Focus on preparing for The Ruck on The Roanoke!!
10mins of “Ladder ups” (start at 1 and after cycling through the set, go to 2, etc…)
Ruck KB Swing
Ruck High Pulls
REMEMBER THE NUMBER YOU ARE ON!!!
Ruck-on and let’s go!!!
1.27 miles later we’re back at the Shovel Flag and into phase 3!!
5 mins (Running out of time, supposed to be 10 mins), start at number achieved in first set and “Ladder Down” on the following
Ruck On Squat
Ruck On Lunge
Circle of Trust
Prayer List: Continue to pray for friends and family.
Announcements: “Ruck on the Roanoke” is November 7th. It’s official!! Be there or be ⬜. We start at 8 and will have several beatdowns scheduled. IT’S also official that this is a food drive ruck!! Challenge yourself! Pack as much food as possible into your ruck. We’re ruckin’ for a reason!!!!