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Date/Time
Date(s) - 08/22/2020
5:30 am - 6:15 am
Site Q - Bongo
Location
Shops At Fallen Timbers
Categories
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.
Workout: Ruck PT
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 12 – Runners: Bourbon, Woodstock, WALL-E, Lavar
Ruckers: Dutch, Geppetto Mercy, Isosceles, Simmons, Raven, Bongo, Hacksaw
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Pre running and rucking
Runners did their thang.
Ruckers rucked one mile at a sub 16 minute pace and stopped for 15 minutes of the following PT:
10) American Hammers with ruck
10) Merkins with ruck on
10) Ruck overhead squats
Repeato
Finished with another mile ruck.
Called time and circled back at the flag for 2nd F before the start of beatdown.
Saved COT for after beatdown.