9 Pax joined together this morning for my VQ.
Pax: PacRat, Oilermaker, Mayhem, Peyton, Optimus, Lights Out(Respect), HHH, Barricade, and Mufasa (VQIC).
Forward arm circles x17 IC
Backward arm circles x17 IC
Bean Pickers x17 IC
Imperial Stormtroppers x17 IC
Mosey over to top of Patmos hill for a eleven combo ladder. Starting 10 merkins top of hill to one lunges bottom of hill. Repeato up and down hill till done with reverse 11 combo.
Mosey over to Patmos amphitheater.
Ruck Swings x10 OYO
Ruck Curls x17 IC
Ruck Press x17 IC
Mosey over to park benches for bench dips.
Three sets of 10 OYO
LBC’s x30 IC
Low Dolly x25 IC
High Dolly x20 IC
I was truly blessed to lead you eight men in this morning ruck bootcamp. If someone told me three or four months ago I would be leading a workout group at 05:30 in St. John, I would have told them to seriously put the crack pipe down, lol. F3 Northwind has truly changed my life for the better. I have seen very positive physical growth, but more importantly has been the mental growth. I just want to truly thank all of you men for your positive and supportive attitudes. You all motivate me to do more each week. I special thanks to Mayhem for sending me the extra texts back on 7/9/18 to get me motivated for my first workout back on 7/10/18, and for waking up earlier to drive out to Patmos for the first time for my VQ. PacRat, HHH, Barricade, Oilermaker, Lights out, Peyton , and Optimus you men have been so supportive in giving me workout tips and motivation each week. I am very grateful for your support. This was a true honor to lead these men today, and I truly appreciate everyone’s kind words and support. Look forward to do more Q’s in October.