The Battlefied Ruck (The Shops At Fallen Timbers) – Paul Alex Wiederhold

Beatdown Name: February CSAUP
Date: 02.22.2025
Location: Wakanda & More

QIC: Gulliver

PAX:
Mile High
Tuac
Lonzo
Meatloaf

Welcome
F3 Mission and Core Principles
Disclaimer

The Thang:
Ruck Wakanda to The Zoo

BEATDOWN #1
Tupac
50 hillbilly squats with Ruck sacks
25 merkins with Ruck sack
50 swings with Ruck sack
50 Klinger kicks ruck over head
25 jump over ruck sack burpees
Step-ups step downs with ruck
Run around lot

Ruck Zoo to Wakanda
BEATDOWN #2
Meatloaf

Work together to complete reps with a high count while one of bear crawls at a time until completion.
1,000 air presses
500 ruck chest presses
200 squats with ruck
125 merkins with ruck
300 flutter kicks with ruck

Ruck Wakanda to The Foundry
BEATDOWN #3
Lonzo
Hold ruck over head as long as possible (ALAP)
Run a lap
Hold plank (ALAP)
Run a lap
Hold Squat ALAP
Run a lap
Dolly Parton hold ALAP
Run a lap

Support Muscles: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer