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F3 Black Swamp | July 19, 2024

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The Necropolis – Ruck (Fort Meigs Historical Site)

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Date/Time
Date(s) - 06/29/2021
5:30 am - 6:15 am

Site Q - Ponzi

Location
The Necropolis

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.

The Necropolis

Comments

  1. Bourbon

    Dutch says:
    June 29, 2021 at 6:50 am (Edit)
    Date: 6/29/2021

    Time: 5:30 AM – 6:30 AM

    Location: Necropolis

    Q: Dutch

    PAX: 9 total: Mantis, Geppetto, Raven, Casper, Flo, Peach, Lego, Enron, 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)

    Disclaimer

    The Thang: Ruck

    Starting with walking lunges in cadence.

    Then we hoofed it to the wall for PT.

    In cadence
    squats
    Merkins
    American hammers
    Flutter kicks

    Then back to parking lot for COT
    COT (Count-O-Rama), Name-O-Rama, The 6.

    The 6: Geppetto

    Shared poem
    Red Brocade
    Naomi Shihab Nye – 1952

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