Rucking It at The Berm

THE SCENE:
57º at 5:30. Perfect day for some F3 fun.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 25 x SSH
  • 20 x Arm circles forward
  • 20 x Arm circles reverse
  • 20 x Imperial Walkers

THA-THANG:

Rucks on and fall into line. Those without chose their CMU carefully and joined the fun.

Round 1

  • 1 mile Indian Ruck. Each rotation, halt and do 10 Merkins (approx. 10 rotations)

Round 2

Downward progression of reps with ruck unless otherwise specified. Upon completion, hold Al Gore or plank until all in.

  • 100 x Overhead Press
  • Suitcase carry ruck or CMU across parking lot and back
  • 90 x Squats
  • Suitcase carry ruck or CMU across parking lot and back
  • 80 x SSH
  • Suitcase carry ruck or CMU across parking lot and back
  • 70 x Curls
  • Suitcase carry ruck or CMU across parking lot and back
  • 60 x Mountain Climbers
  • Ruck to Mary

MARY:

  • 25 x Flutterkicks (Ruck overhead)
  • 25 x Big Boy Sit-ups (Ruck overhead)
  • 2 minute Plank hold (Ruck on back)

COUNT-OFF & NAME-O-RAMA
10 PAX – Marti Gras, El Baño, Yardsale, Lipton, Mudpants, Beauty Shop, Flatland, Photoshop, Bailout, Chuck E. Cheese

CIRCLE OF TRUST/BOM:
As men, or me at least, we like to see ourselves as invincible. It is hard to ask for help because it makes us vulnerable. Over the past month we welcomed our 2nd child, my father had a heart attack, and several other things have happened that have brought that illusion of invincibility into question. I encouraged the PAX to lean on others, whether this group or another to lift them up through prayer and to accept help when you need it. Which may be more often than we like to admit.

MOLESKIN:
We just missed the 50 ruck burpees. Will have to get those in next time.

ANNOUNCEMENTS:
Check the 3F and announcement channels on Slack. It’s all there.

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