Foggy Friday morning in the gloom.

We had some early arrivals who were warming up at 5:05 when I arrived.
At 5:15 we gotdown to business.

5 core principals were covered

• Free (sort of)
• Open to all men
• Lead in a rotating fashion
• Held outdoors rain or shine
• Ends in COT

I advised that this is techinically Ruck “friendly” depending on your view of rucking being friendly on its own.
A quick mosi around the backside of the parking lot with a few high knees and some nur to get the heartrate up.

Warm up: 
SSH in cadence 10x
Arm Circles OYO
Strawberry Pickers in cadence 10x

I advised the pax that today’s beatdown would be based around the idea of “Capable vs Willing”. More on that to come…

A mosi to the bottom of the big bridge to begin the Thang.

Thangy Thang:
At on end of the bridge we would execute the follwing excercises:
American Hammers 25x
Squats 25x
Merkins 25X
LBC’s 25x

Once completed a jog across the bridge, where the pax would do 10x burpees and then jog back.
Once that cycle is complete, rinse and repeat @ 15x, then 10x.

We finished round 1 with plenty of time to make a solid dent in round 2. Same format, new excercises:
Big Boy Sit ups 25x
Freddie Mercury’s 25x
Carolina Dry Docks 252x
Calf Raises 25x

This is where the “Willing” part came into play. Some grumbles about how “ruck friendly” this truly was began getting louder. But we pushed on!

Finally at 5:58:34 (Thanks for the time stamp Goob) we headed back to the parking lot. A quick count off and name-o-rama and YHC addressed the Pax.

The message was simple. We are all capable. Capable of working harder, being better, giving a little bit more. In the fitness sense: One more rep, one more pound, one more second. But in life – we are capable of doing the right thing. Being a better husband, father, brother, son… we are all CAPABLE of those things. What matters even more is are you willing? Are you willing to put in the work?
My ask was that each pax take that thought with them into their day and apply it at least once.

Now that the hardest part of the day was over we wrapped up with some announcements, prasies and prayer requests.

ANNOUNCEMENTS:
Grow Ruck – May 13-15th
Coop is putting on a  Ruck Course this Sat @9 at Bayfront Park . Chilli will Q the beatdown
Sniper’s Clay Shoot is next Saturday
Super Hero 5k Feb 20th
Rebel Run March 27th
SMH Fundraiser in Feb – Details coming soon
Bayside Mens night – Feb 5th

PRAISES
Praise God for his precense and mercy on our healthcare workers. Defib shared that many of his colleagues have been pushed to their limits and only the Holy Spirit has gotten them through.

PRAYERS
Lancelot’s Recovery
Ripken’s Father In Law
Brutus’ Son In Law
A client of mine

Always a privelage to lead this group. Thanks for showing up gents!