• When:10/17/2020
  • QIC: Cardinal
  • Pax:Blue (DOUBLE RESPECT), Porky (RESPECT), Swabbie (RESPECT), Shocker (RESPECT), Schmiddy (RESPECT), Decaf, Training-wheels, Barney, Pumper

Warm-O-Rama

  • Side Shuttle Hopsx20
  • Sungods
  • Abe Vigodas
  • Tappy Taps
  • Chinooks

The Thang 

The inspiration for today’s ruck is Psalm 75 “We give thanks to you, O God;  we give thanks, for your name is near.”

All the horns of the wicked I will cut off,  but the horns of the righteous shall be lifted up.

Mosey to coupon pile and pick out a purty block…

Round 1

  • 25 curls
  • 25 overhead presses
  • 25 tricep extensions
Rifle carry 25 yds to next cone
Drop reps by 5 at each cone. Repeat until you have completed the square. (you end up where you started with 5 reps of each)

Run a 400

Round 2

  • 25 Block Squats
  • 25 Block Snatch 
  • 25 Block Lunges (1 is 1)
Murder Bunny to next cone this time…

Run a 400

Round 3

  • 25 Kettle Bell Swings
  • 25 Over the Block Merkins (2 is 1) OMAHA!!! (time crunch)
  • 25 Forearm curls
Farmer carrier (center grip) to each cone using right hand and then alternate to left hand using both arms twice.

Walk back to shovel flag…

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!!!! 

Q’s for the coming week:

Tuesday: Pumper

Wednesday: Swabbie

Thursday:  Cave Munkey

Saturday: BLUE!!