Ruck Circuit

THE SCENE: A cool, gloomy 53F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
– SSH x 12 IC
– AMRAP Squat til all PAX arrived (Levee DOES NOT show up on time)
– Mosey to baseball parking lot

THA-THANG:
Weighted Four Corners – Part 1

PAX split into four groups with each group on a corner. 1st group performed 10 block burpees, 2nd group performed 20 weighted merkins (with rucksack on), 3rd group performed 30 overhead presses using the tractor tire, and the 4th group performed 40 weighted squats (using a cinderblock).

Cinder Run – Part 1

PAX partnered up. Each set of partners had a cinderblock. PAX moseyed (.XX miles towards front of high school) swapping cinderblock back and forth along the way.

Bear-Block Drag

PAX stayed partnered up. Partner 1 got in bearcrawl position with cinderblock between his legs. Partner 1 pulled the block up with 1 arm, bear crawled forward, then pulled the block up with the other arm. Partner 2 performed a slow lunge walk besides Partner 1. Both performed their exercise for 25 yards, then switched for the next 25 yards. Performed for 100 yards, then rinsed and repeated.

Cinder Run – Part 2

PAX partnered up. Each set of partners had a cinderblock. PAX moseyed (.XX miles) back to Four Corners swapping cinderblock back and forth along the way.

Weighted Four Corners – Part 2

PAX split into four groups with each group on a corner. 1st group performed 5 8-count block bodybuilders, 2nd group performed 30 weighted curls (with rucksack) 3rd group performed 30 deadlifts using the tractor tire, and the 4th group performed 30 overhead tricep extensions (using a cinderblock).

MARY:
– Moseyed back to flag

– Partner sit-ups (using cinderblock for weight) x 30 per person OYO; Swapped sides and Rinsed and Repeated

COUNT-OFF & NAME-O-RAMA
12 PAX (2 FNGs); Bruce, Slicnut, Backseat, C-Lo, Billy Blanks, Anklet, Harry Caray, Raven, Moneybags, O Positive, FNG – Lewinski, and FNG – Royal.

CIRCLE OF TRUST/BOM:
Deuteronomy 31:6 – Be strong and of good courage, do not fear nor be afraid of them; for the Lord your God, He is the One who goes with you.

With recent deaths in the GORUCK and F3 communities, YHC talked about having courage to face your fears and being strong in taking care of your families. God, family, self. I am Third.

MOLESKIN:
PAX moved heavy sh** this morning. Welcome FNGs Lewinski and Royal!