The Prodigal GRT

It was nice returning to Fire Ant after a loooong hiatus. By long I mean I haven’t been there since the week prior to the DSM. Thankfully, the commute to Huntersville is to blame - not the lack of desire to be at Fire Ant.

I showed up about fifteen minutes early and began to get my stretch on. River Rat showed and followed suit. Gotta be honest - I look up to that dude. He’s got a boatload of kids and he still finds time to make himself better in the gloom.

Bonsai and Router pulled up, and circled up with us. I whipped out my two 60 lb sandbags and disclaimed the disclaimer.

We picked up the sandbags and got to walking 2x2, each PAX holding one side of a bag.

COP

Ruck Around the loop to warm up w/60 lb sandbags
Walk onto soccer field, drop bags, circle up
Slick
SSH x 30
Tappy Taps x 10
Al Gore night club x 11
Low Squat pulses x 20
Yoga

Rucks on - time to put in the work.

Partner Up

Movement 1
P1 Beep beep I’m a Jeep, clank clank I’m a tank to goal posts
P2 does ruck curls
Flap Jack once P1 reaches goal posts

Movement 2
P1 bear crawl to end of field while P2 overhead hold ruck
Once P1 reaches the end, P2 bear crawls to the end while P1 holds ruck overhead

Movement 3
P1 duck walk half way across field
P2 bent over rows
Flap Jack

Movement 4
Grab the sandbags
P1 bear crawl sandbag drag to mid field
P2 Curls
Flapjack

Formation - ruck off of the field to the shovel flag with sandbags - changing side that PAX held. Walking 2x2

Movement 5
Catch Me If You Can
Each PAX keeps ruck on, running PAX carries sixty pound sandbag
Once around parking decks with 7 low squats

Movement 6
Rinse and repeat around parking decks with 7 ruck merkins each time

Mary
Lay in a circle formation - heads pointed in
Holding rucks up, legs at six inches
Press one at a time, clockwise
10 reps each while calling out your reap
Switch directions - flutter kicks with 10 presses
Switch again - dollies with 10 presses
Switch again - Rosalitas with 10 presses

BBS position, rucks on lower legs.
Sit ups in rotating order x 20
Reverse protractor - torso makes the angles instead of the legs - 10 degree hike for last 10 seconds.

And that’s time. Very Fair.

COT
Announcements -
Guidance is back in action - Monday and Wednesday from 4-5. Reach out to Deacon or Crabcakes for more info.
Q v Q is coming
Something special coming in November between Fire Ant and Golden Corral.

Prayers/Praises
Pray for River Rat and his parenting. He’s a HIM with many 2.0’s and wants to lead them well.
Pray for Bonsai’s wife - started a new position with her company and is still making the adjustments. Pray she can find peace through Jesus in the midst of the anxieties in this transition.
Pray for Router - family friends have a daughter of the same age and their daughters aren’t getting along like they used to.
Pray for my me as a father/husband and for my M who is raising three kids alone on most week days while bearing another beautiful baby.

Had I been on Q ten months ago and only four PAX show up, my pride would have been hurt and I would have been mad, honestly. My perspective has taken a 180, though, and I really enjoy the small group - as it creates a better atmosphere for what F3 is all about. That’s why I came to F3 in the first place.

It was a solid morning with good chatter between the few of us. Happy to have had the opportunity to Q Fire Ant. Another notch in my belt!

Punch List out.