What the ruck is a ruck? A hike with a weighted backpack (approx 30 lbs) while stopping along the brisk walk to do some invigorating exercise. Excellent 1st F (fitness) and 2nd F (fellowship). If an FNG (Friendly New Guy) is a bit timid to post for a workout the ruck is a great intro to the pax.
4/8 Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Workout:
We rucked up the hill and around the cemetery to Fort Meigs and back. 4 Merkins and 8 Squats every 4 mins while rucking and trading a 20lb sand bag between the four of us every 8 mins. We got 2.68 miles in.
6 Speech
Count-o-rama: 4
Name-o-rama:
Meatloaf
Chubbs
Gulliver
Van Wilder – Q
Announcements
LDP3
Prayer Intentions
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