DATE: 2023-01-01
AO: Mor-Ruck-Ing
Q: Hightower
PAX: El Niño, Nano, Ashe, bogey, Shake ‘N’ Bake, Patchouli, citrus, CableGuy FNGs: None
COUNT: 9
WARMUP:
OYO stretches to prep
THE THANG:
EMOM with PT at each mile marker. Set the timer for 1 min shuffle then 2 min walk. Tracked mileage so that group PT at each mile marker, 25 reps. PAX rotation for PT based on next birthday. Group PT executed during 2 min walk period to minimize stopping time. 7 rounds of PT performed during the 7 mile loop. Finished off with Broga led by Patch
MARY:
None
ANNOUNCEMENTS:
Coat drive, big props to all that donated and Shake for leading this 3F effort. GrowRuck coming in March.
COT:
New year means new challenges. Encourage PAX to push themselves to find those uncomfortable situations, that’s how we grow, how we learn, how we continue to improve. Complacency doesn’t promote growth. Coming out today, not knowing what the ruck beatdown was, probably uncomfortable for most. But we all got stronger! Probably learned a few things to improve before our next ruck. Prayers that the men of F3 The Capital continue to grow, learn and improve in 2023!
F3 The Capital 