Date(s) - 06/01/2021
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 Historical Site)”
Time: 5:30 AM – 6:30 AM
PAX: 9 total: Mantis, Geppetto, Raven, Casper, Flo, Hazmat, Red Ryder, Huffy, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
The Thang: Ruck
Started off with walking lunges with rucks held above head in cadence. Then we hustled down to the bridge. There we did wall sits with rucks off and laying on thighs. We switched over to the other side of the sidewalk for dips. Then rucks back on as we headed back. Once we got to the grave yard the Pax had a choice to lunge walk up the hill or bear crawl. Only 2 Pax chose bear crawl. On our return we circled up with packs off. We did a reverse plank for a count of 100. Pax had the option to hold the ruck on their hips during the reverse plank. We finished up with Guantanamo. Again some Pax decided to hold their rucks up during Guantanamo.
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Mantis
Spoke about challenging yourself to do things that are out of your normal.