F3 Tucson

Fitness. Fellowship. Faith.®️

ao-the-bluff Whosoever would follow…

|

Date: 2024-09-19
AO: ao-the-bluff
Q: Dovetail
PAX: Audit, Mac (Brandon), Blip, Wheelie, Wax On
FNGs: None
COUNT: 6
Audit and YHC out for a late start ruck. Up the hill to see if the outhouse was locked (it was), so YHC had to hold it. Capsized experienced a similar situation upon rolling up, but was fortunate enough to find a porta-john near some neighborhood construction.

Nice and cool this morning, finally!

WARMUP:
Sir Fazzio arm circles, slow 6-count squats, shoulder taps
No need for more thanks to the lineup.

THE THANG:
Started with The Gross: 12 sets of 12 reps, Q’s choice. We did: 1. Ranger merkins
2. Monkey humpers
3. Side plank leg raise (left)
4. Side plank leg raise (right)
5. Crescent kick sumo squats
6. Carolina dry docks
7. Wall sits IC
8. Derkin-style mountain climbers IC (feet on low wall)
9. Lt. Dans
10. something else I can’t remember and I left my notes in the car 11. WW3 Situps
12. Double merkin burpees

After this, on to the main event. This exercise is meant to mimic crucifixion (I know, fun, right??):

You take a 45lb barbell, ruck pack, or Cindy, and do 4 overhead presses, rest the weight on your shoulders, then do 6 lunges

This is supposed to go for 400 yards in it’s Rx form. However, we went to the Stop sign, which was just over 100 yards and was already pretty bad by that point. We rested for a bit, donned all rucks, then worked back to the park with the 2 barbells and set of dumbbells we had, each person doing 3 rounds of presses/lunges, then passing the weight back. Those without weight just did lunges.

Got back to the park grateful that nobody was getting anything nailed to anything, and also grateful for The One who did for our sake.

MARY:
Low slow flutter plus tips from Mac (vary the amount of crunch you’re performing every 10 reps or so), then Homer to Marge (hip raises).

ANNOUNCEMENTS: none

COT: Prayers for Wax On and Capsized at work. Heavy work loads due to poor management.
Prayed also for all of us to stay strong and live in God’s grace as we try to shine his light no matter the circumstances.

Tags: ao-the-bluff, Audit, Mac (Brandon), Blip, Wheelie, Wax On