Fitness. Fellowship. Faith.
THE THANG: ruck “almost” to McFee while enjoying pleasant conversation
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: Mosey to Performance lawn
Buy-In:
50 Push-Ups
50 Sit-Ups
50 Air Squats
EMOM
Shuttle run down and back. At the end of the run alternate between plank/flutter kick. 25 minutes total.
Cash-Out:
50 Air Squats
50 Sit-Ups
50 Push-Ups
MARY:
ANNOUNCEMENTS:
COT:1LT Derek Hines, who was killed in action on September 1, 2005 in Baylough, Afghanistan, when elements of Battle Company, 1st Platoon and Headquarters Platoon came under attack from enemy small arms fire while searching for the leader of a Taliban IED cell. 1LT Hines continued to return fire against the attacking enemy forces despite his fatal wounds.
Born on July 9, 1980, 1LT Hines is remembered by his Paratroopers as an exceptional leader with a work ethic and competitiveness that went unmatched. His competitive nature translated into a truly relentless motivation to take the fight to the enemy that would consistently distinguish him under fire throughout Battle Company’s deployment.
The workout was designed by Robert Kinney, former battalion commander and a trained coach.
THE THANG: loop around Lincoln, up sharp shin and down Firebreak. Up the road to then down independence. We lost Borg so I climbed back up on the bike and back down. Then we took Lincoln around to the backside and found him. Climbed back up push line and rode down nightfall. Times back up, sharpen and pitch black
MARY:
ANNOUNCEMENTS: none
COT: don’t live in fear of losing your salvation. Have trust and hope in God‘s perfect redemption of our sins. “Jesus died for us while we were still sinners.”
THE THANG
Head to the BP
—BP (Big Pavilion) PT—
– 10×4 stair case incline merkins
– 1/2 — hands down to the lower level
– 3 — incline merkin down position
– 4 — incline merkin up position
– Next rep starts – going up instead
– 20×4 squat bench touches
– 20 step-ups
Head to the base of Cardiac Hill
—Man-Maker Pyramid—
– All together in cadence
– 2 man-makers at the base
– 4 man-makers at the 1st turn
– 6 man-makers at the 2nd turn
– 8 man-makers at the top
Mosey/walk back down to the base of Cardiac + come back up
– 10 merkins and LBCs
Turn it over to Mermaid at 7:30 at the top of Cardiac
Up/downs on Baby Cardiac
– Plank + Bear Crawl American Indian run style
– Al Gore + Lunge
Dora’s
– 100 squats
– 50 merkins
– 25 burpees
– Battle Buddy runs down Baby Cardiac and back
Ruck/Rock Xs in the Big Pavilion
– 12 curls + 1 burpee
– 12 chest presses + burpee
– 12 bent over rows + 1 burpee
– 12 chin-ups + 1 burpee
MARY
– Stretching w/Mermaid
– Race up Baby Cardiac
– Down + backs in the parking lot
ANNOUNCEMENTS
– Check the announcements channel for the weekly Send Me newsletter and all upcoming events
COT
Give It Away
One of the first things you see on the f3nation.com website right at the very top are the words “GIVE IT AWAY.”
– Clicking or tapping on it takes you to F3 Nation’s 2024 Year End Giving campaign, where you can see the F3 Cardinal video – which is incredibly moving.
– You’ll also see sections underneath it titled “The Why” and “The How”
“The Why”
– 66 million obese men in the USA
– 39,000 male suicides annually
– Infinite Sad Clowns
“The How”
– Numbers and info on current and new investments into F3 around the globe
And then it says this:
“F3 NATION’S MISSION AND IMPACT THROUGH GENEROSITY. WHEN YOU GIVE you are giving it away IN HONOR OF THE BROTHER who gave it to you and IN HONOR OF THE BROTHER who’ll you’ll likely never meet. DO IT FOR YOUR BROTHERS!!”
And that brings me to Rucksgiving
– This GORUCK challenge that, in my mind, incorporates all 3 Fs – Fitness, Fellowship, and Faith.
– We just worked hard – thanks for pushing yourself and the men around you
– We spent time in fellowship together, with people we care about and are part of our sphere of influence
– To whatever level of faith you may or may not have – when you were reading through the Rucksgiving event info I shared, something inside you clicked off and said subconsciously said “it’s not about me.” Faith and belief that you’re not just living for yourself and you felt led and guided to give it away.
Why? That’s what High Impact Men do.
Just like on the F3 Nation website where it says “in honor of the brother who you’ll likely never meet,” — we will likely never meet the children who our generosity is going towards from this event.
But they will feel our generosity and willingness to live out of the “it’s not about me” mindset because we had the courage to act out in faith and believe that a fun and challenging ruck event on a ridiculously cold morning could potentially make a difference in their life.
God is a generous and good God, and any and all outpouring of love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control from us is because of the work He is continually doing within us.
“Every man shall give as he is able, according to the blessing of the Lord your God that he has given you.”
Deuteronomy 16:17 ESV
bible.com/bible/59/deu.16.17.ESV
Thank you for participating in this year’s Rucksgiving! Because of this, we will get to bless multiple kids on Christmas through Angel Tree this year.
THE THANG: 20 reps with CMU shoulder press, curls, squats, Big Boys …
Run then 50 yards to a burpee and run back. Repeat but dropping by 5 reps each time.
Pavilion workout of wall squats, rifle carry, and reverse merkins.
Finish with jog and dips.
MARY:
ANNOUNCEMENTS:
COT:I can do all things through Christ that strengthens me
