Never miss a Monday is a GoRuck slogan but checking out their numbers goes well beyond Mondays. YHC arrived a few minutes early to greet to early arrivers to the workout. Right at 5:30am, we had 19 Pax until a later arriver joined us to give us 20. Glad to see Lucky Charms back out. He has already signed up for a trail race in December.
After a disclaimer, rolled directly into COP around the statue. Started with nuclears starting at 5. There might have been some groans. Rolled into mountain climbers IC and some plank jacks IC. During a quick count, we did some upper body EMOMs (5x). Exercises were 5 burpees, 10 derkins and 15 dips. By the end, my upper body was feeling it.
Upon completion, we moseyed to Heart Break hill for a rinse and repeat with 5 burpees at the bottom and 15 big boys at the top. The pax benefited from a steady rain to cool them off.
With about 10 minutes left, we moseyed back to start point for a strong core finish. Started with flutter kicks IC, left only IC, right only IC, pretzel crunchers both sides IC, preacher sit-ups on my up (Yank likes those), gas pumps IC, some more flutter kicks IC, elevators (not sure who called out the 4th floor), and LBCs until time was called.
Completed COR and NOR. For announcements, the next Man in the Arena is December 10th, the F3 campout in Owen County is this weekend (see Ruby) and the Focker October ruck on October 21. There is a small fee for the equipment, patches and campsite. He also needs numbers for plan I g purposes.
Get out and do something that pushes you physically or mentally. It could be two workouts instead day or doing something new.
After intentions finished with an Our Father.
Always humbled to lead,
-Meter Maid
F3 Louisville 