PAX were split up into 3 small groups, the music was started, and we were off.
Everyone performed the Pre-Exhaust station as a group then split into their assigned groups to
start the remaining 4 station rotation: Group 1 = start at Station 1, Group 2 = start at Station 2, etc.
The goal was to complete the Pre-Exhaust station and all 4 remaining stations within the remaining time.
After each station, apart from the Pre-Exhaust, PAX were expected to Run 1 Lap.
1 Lap = 2 circles around lighted cones in the Turf Field 1 North end zone.
PRE-EXHAUST STATION: Row Station
20 x INVERTED ROWS on bleacher back bar –OR– UPRIGHT ROWS with a girlfriend
30 x MERKINS (Mercans)
40 x AIR SQUATS
STATION #1: Cinder Station
10 x THRUSTERS with CINDER
—————————————- then OVERHEAD CARRY cinder to the next/middle cone down the hill **ON WAY DOWN – STOP AND PERFORM** 10 x MERKINS on the cinder then OVERHEAD CARRY cinder to the next cone at the bottom of the hill —————————————–
20 x JUMP SQUATS without cinder then OVERHEAD CARRY cinder back to the middle cone up the hill
—————————————– 10 x MERKINS on the cinder then OVERHEAD CARRY cinder back up the hill and drop cinder at starting cone #1 —————————————–
RUN 1 LAP
STATION #2: Sandbag Station
20 x INCLINE MERKINS on the curb
20 x BENT OVER ROWNS with 35-40 lb sandbag then CARRY sandbag to the next cone down the hill —————————————–
10 x SQUATS with 35-40 lb sandbag then CARRY sandbag back up the hill and drop at starting cone #2 —————————————–
RUN 1 LAP
STATION #3: Bench Station
10 x BURPEES
20 x BENCH STEP UPS with 35-40 lb sandbag
30 x INCLINE MERKINS on bench
40 x BENCH DIPS
RUN 1 LAP
STATION #4: Lunge and Bear Crawl Station
Start at the “south” end zone goal line and perform WALKING LUNGES to the 20 yard line
@ 20 YARD LINE: 20 x WIDE MERKINS
then perform WALKING LUNGES to the 40 yard line
@ 40 YARD LINE: 40 x BIG BOY SITUPS
then perform WALKING LUNGES to the opposite 40 yard line
@ “north” 40 YARD LINE: 40 x AMERICAN HAMMERS (alpha count)
then perform WALKING LUNGES to the “north”/closest 20 yard line
@ “north” 20 YARD LINE: 20 x KNERKINS (knuckle merkins)
then BEAR CRAWL back to the opposite “south”/farthest 20 yard line
RUN 1 LAP
If all 4 stations have been completed, PAX continue the rotation through the stations in numerical order until time is called.
YHC called time at 0612 with all PAX completing at least one round of all 4 stations.
GF’s were gathered, sandbags + cinders were consolidated, and the group ran back up the hill to the Pavilion for the COT.
Thanks to all the PAX for helping to gather up/load all the lights, cones, and gear after the BD.
Cross Ruck this FRIDAY, 4/7/2023 from 0500-0700 starting at Alpharetta First United Methodist Church.
Thanks given for the opportunity to come together in fitness and fellowship.
Prayers for safe travels and a safe return home for all PAX, community members, friends, and family on Spring Break.
Prayers for help as men to keep our positive efforts consistent so that we can continue to get right, live right, lead right, and leave right.
Prayers of comfort and strength for muTTon’s extended family suffering the loss of a family member.
Prayers of healing and strength for Plumb Bob’s family member suffering from acute health issues.
As always, it was an honor to lead my second Q in F3 today.
Reducing my reliance on technology from my VQ helped things go smoother.
Yet, always remember to fully charge your Bluetooth speaker battery the night before..dang it.
I’ve been away from the AO a bit recently nursing some injuries and it’s great to be back out in the gloom. I appreciate all of you and your support. It really hits home how much I miss this group when I’m away for a BD or two.
I’m still finding my way in F3 and doing my best to strike a healthy balance between family, work, and FOMO. F3 has really contributed to my life in the last 6-7 months and I’m grateful to you all. It hasn’t been easy, but it has been worth it.
Looking forward to the next opportunity to lead and grow. Thank you.