Good Morning F3 Suncoast! Paradise, Florida in the Winter and it is 61 degrees…perfect for a morning beatdown.
Friday morning at NBP and the Tower of Terror in Sarasota will come into play today. The temps are a mild 61 degrees and the humidity is low for the Gloom. This should prove to be a great morning for the Gloom I have planned for the Pax. So here we go!
Opening Ceremony: 0515 and we are ready to go. We have two FNGs this morning so their intro will be by fire today. We go over the 5 core principles, disclaimers, and what will take place today. We have 4 rucks today with 20 0r 30 Lbs. in each one. I have the “Ruckers” (guys with the rucks) step out of the circle and get the others to count down 1-4. All of the ones come with me, and then 2-4 with the other ruckers.
The Thang: Simple but not easy lies ahead for the Pax this morning. I explain what will take place and then we head out. The goal is to cover as much ground as possible, hit the tower, CoP and then finish up at the base of the Tower.
We ruck up and start to slowly double time to the bridge. We do an Airborne Shuffle and the pace is set by the rucker who has the additional weight. At our first distance stop the “Rucker” performs squats (Rucker always does squats for simplicity and control) and then tells the teammates what exercise to perform i.e SSH, LBCs, Merkins, etc. We switch rucks and start to run again and when we stop we perform the squats for the rucker and provide an exercise for the team members. This continues over and over again as we cover ground.
The group maintains a good pace and momentum while exercising and switching the rucks quickly to keep the intensity high and morale positive amongst the Pax. A few ‘Airbornes!” are shouted from the Pax and AROO as well! We get through a solid 1.5 miles and have made 10 ruck changes. “Jailbreak!!” up the tower we go and I yell to share the load and switch the rucks off on the way up the tower, maintain the esprit de corp.
At the top of the tower we form a circle, dress right dress the Pax and the go into the the CoP (Circle of Pain). We get into the squat position and hold (Electric Chair) and we pass the rucks all the way around to the left. You must be in the Electric Chair position if you do not have a ruck in your hands.
Next we do a squat, thrust the ruck out and back in, stand and perform a military press. This continues around the circle passing the ruck and if you have no ruck, you guessed it, Chair for you.
Back down the tower because we have 11 minutes left for more fun with Rucks! I line up the Pax into two columns, spread the four rucks out into distance measurements and then perform the exercise they are to follow. It goes like this: Bear Crawl, Alligator Merkin, Bear Crawl, Alligator Merkin, rinse and repeat.
Dips on the steps and we finish up the Gloom a cool three minutes early and the Pax after I asked, was perfectly Okay with the early finish.
We get our headcount this morning at 24 H.I.M to include the two FNGs who survived and excelled this morning! Our 2.o Gator, Snipers own hung tough and was inspiring to watch as he got down with the ruck and the rest of the Pax.
We do our Name-arama and we have added Tig, and Swiffer to the PAx in the Suncoast, great job men and welcome!
Announcements:
- Grow Ruck is coming think about attending a function and take the challenge.
- Snipers clay shoot this Saturday
- Mens night at Bayfront Church come on out for F2 and F3
- Night to Shine please register and volunteer.
- Get ready the season is here for 5K Races, Spartan, Go Rucks and all sorts of activities to continue strengthening the mind, body and fellowship in the Suncoast PAX
- Please contact me for discounts on Go Ruck for the GrowRuck, for OCRs and Go Ruck events.
Praise and Prayers:
- For Ripkin’s and Trane’s M and family
- Pax members in need and in pain
- First Responders, LoF and our Military
Thanks again everyone for coming out this morning and remember, “If you keep on doing what you’re doing, you will keep on getting what you get, Embrace the Suck!! AROO!
Coop out
