Date(s) - 10/06/2020
5:30 am - 6:15 am
Site Q - Ponzi
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.
One thought on “The Necropolis – Ruck (Fort Meigs)”
Backblast – October 6. 2020
AO: The Necropolis
PAX: Meatloaf, Jeopardy, Ponzi, Peach, Popeyes, Ringo, Stalker, Better Offer, Lego, Geppetto
Workout: PT Ruck
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
Ruck with PT stops every five minutes;
1st stop: (10) Merkins, (10) Squats
2nd stop: (10) upright rows, (10) overhead presses
3rd stop: (10) lunges (10) Imperial Walkers
4th stop (10) flutter kicks, (10) American Hammers
5th stop (10) merkins, (10) squats
6th stop (20) curls, (10) overhead presses
Spreadsheets from the Gloom: Beautiful cool morning for rucking! PAX put in some nice work today Honored to lead this group!