Southview High School

1. 

   Chris "Gap" Sellers says:

   April 22, 2018 at 8:34 am

   4/22/18 – Pre-Beatdown Ruck

   Q – Gap

   PAX – Sipe, Nails, Jimmy Dean, Custeau

   Opening – Brief rundown of F3 purpose, principles and agenda.

   The Thang –

   No coupon ruck. Covered 3.0 miles in 48:39 for an average pace of 16’12”” per mile.

   COT – Prayers of support for those participating in the Glass City Marathon today. Prayers of healing for those who are nursing injuries. Let us continue this final push to GrowRuck 09 with no further injuries. Prayer of thanks for all that we are given today and that we might take time to appreciate it.

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2. 

   Chris "Gap" Sellers says:

   April 22, 2018 at 7:09 pm

   4/22/18 – Sunday Startup

   Q – Gap

   PAX – Sipe, Nails, Jimmy Dean, Custeau, Mayor, Kitty

   Opening – Brief rundown of F3 purpose, principles and agenda.

   The Thang –
   Moseyed to the Track.

   Starting at the front stretch straightaway, we completed lunges to the end of straight away and then jogged the turns.

   Stopping at the back stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s

   We then completed squat 180-degree twists to the end of the backstretch straightaway and then jogged the turns.

   Stopping at the front stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s
   Side shuffle right front stretch and jog the corners.

   Stopping at the back stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s

   Side Shuffle left backstretch and jog the corners.

   Stopping at the front stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s

   High knees on the front stretch and jog the corners.

   Stopping at the back stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s

   But kickers on the backstretch and jog the corners.

   Stopping at the front stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s

   Jump-skip the front stretch and jog the corners.

   Stopping at the back stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s

   Karaoke the backstretch and jog the corners.

   Stopping at the front stretch straightaway, we completed 15 ea.:
   Big Boy Sit-ups
   American Hammer (2 count)
   LBC’s

   We then jogged around to the backstretch where we sprinted the straight away and then proceeded to jog one final lap meeting at the flag.

   Nails finished the workout by leading us in 100 merkins to celebrate his 100th post.

   COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. Prayers for those participating in the Glass City Marathon and those who have traveled in to support the participants. Prayer of thanks that Mayor’s daughter completed her 1st skydiving attempt successfully. Prayers of healing for that PAX who are dealing with injuries and prayers of support for those who are posting/preparing for GrowRuck 09 that they might find the support needed to continue the efforts.

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