The Exercise Name-o-rama – F3/FiA

DATE: 11/1/17
QIC: Gobo
# of PAX: 8

PAX: Okra, Chowda, Double Check, Last, Whoa whoa, Cracker, and AirBud

Exciting times for ToughRuckers! New venue and new faces to add to the mix. Let’s give everyone a taste of what a GoRuck event is like in a short time frame. I have lots of coupons. In fact, one for each person: a shovel flag, a 20lb weight vest, 30 lb Extra ruck, 40 lb sandbag, 60 lb sandbag, a 25 lb wooden block, and a 25 lb kettlebell.

THE WARMUP:

Ruck with the weight to a spot in the grass.

THE THANG:

Everyone gives there name F3/FiA name then leads the exercise with Rucks:

  • Merkins x 10
  • Squats x 10 IC
  • Flutterkicks x 10 IC
  • Thrusters x 10

Repeat exercises until everyone has introduced themselves (so, twice through).

Ruck to Goose Poop Island. Then bear crawl across the bridge with your pack on. Now go back across the bridge, bear crawl with your pack on.

Again, everyone gives there name F3/FiA name then leads the exercise with Rucks:

  • Merkins x 10
  • Squats x 10 IC
  • Flutterkicks x 10 IC
  • Thrusters x 10

Repeat exercises until everyone has introduced themselves (so, twice through).

Ruck to the backside of the baseball fields.

Again, everyone gives there name F3/FiA name then leads the exercise with Rucks:

  • Merkins x 10
  • Squats x 10 IC
  • Flutterkicks x 10 IC
  • Thrusters x 10

Repeat exercises until everyone has introduced themselves (so, twice through).

COT/MOLESKIN

  • Strong work by all! Great to have FiA join us!
  • There are two all Female GrowRucks coming up!
  • There is a F3 Heavy GoRuck in April, a Tough/Light in September, and a Tough/Light in December. All in Wilmington. Guys, time to start training. We need to see you at ToughRuckers!
  • Thursday night!!! Go to Nightflight, Be at Brewers Kettle after….there are plans to role out new ideas and stuff.

Thanks for letting me lead!

Gobo -out

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