Join us at the Necropolis for an invigorating 3-5 mile run, all paces are welcome to join us. While you are there make fun of those backpacked dorks going on a Ruck, what even is a ruck?
The Necropolis (Fort Meigs – Run)
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Backblast for pendulum ride run on 7/22/25
PAX:
Nitrous
Fossil
Mile High
Bourbon
Capitol
Jennay
Photon
Coconut (Q)Perfect running conditions at 0530 with temps in the low 60s and virtually no wind.
Intro to the workout: Mission of F3 and Core Principles.
Break into ruck and run groups.THANG
Warm-up leg along the trail to the wastewater treatment plan, then up to front street, and cross at Mulberry. Go one block down to the intersection at 2nd street and circle up for instructions.the 2nd and Mulberrry intersection is at the bottom of a large swale, so if you go south on M to 3rd, you go up a hill, and if you go north to front street, you go up a hill. Always reminded the q of those pirate ship rides at the fair that swing you back and forth until you’re going a little too high for comfort.
1st evolution–run hard up the hill to the end of the block, perform 5 merkins. recover back to the start and then run hard up the hill the other way to the end of that block, and perform 5 merkins. repeato for 8 minutes.
2nd evolution–replace the hard pace up the hill with skipping. still do the merkins at the top on both sides, and normal jog recovery down. for 8 minutes.
3rd evolution–replace the skipping with backwards running, backpedal up the hill both ways, do the merkins, and normal jog back down. for 8 minutes.25 merkins IC.
Warmdown leg back to the starting point the reverse of the way we came.
COT with ruck Q Echo.
Honored to lead and thankful for the PAX willing to switch it up a little on the run today.
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