12 Pax and a pup Salute to our Veterans Ruck

Date: 11/11/2020

AO: Tough Ruckers 

Conditions: 75 degrees and overcast. 

PAX: Seahorse, Ocra, Bluberry, Hambone, Butcherblock, Butterknife, Sporky, Cuddles, Funfetti, Uno, Crockett, Steak Knives-Q, 

QIC: Steak Knives

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT

——————————

Warm-o-Rama 

Toy Soldiers

Lunge Stretch

Twinkle Toes IC x 22

—————————

Mosey to Shelter:

Air Force Arms: All Exercises IC x 22

Forward Arm Circles

Backward Arm Circles

Chinooks

Albatross Wings

Mosey to Shelter:

BUDS Training:

Flutter Kick IC x 22

No Surrender Plank Hold

Rifle Carry to shelter

Marine Raider Training

“The Strength of the Wolf is the Pack”

Squatting Soldiers IC x 20

Step ups 22 OYO – The step ups represent the 169 m ascent that the Marine Corps need to make to climb to the top of Mount Suribachi

Mosey to Shelter:

Army Ranger Training

Merkin to side plank reach IC x 6

Lunge Walk around the shelter

Fast Mosey to Flag

22 Merkins

Mosey to AO

——————————

COT: prayers for all those unspoken requests. 

Thanks to all the men of F3 for a great push and incredible fellowship this morning!  Go out and pick up 6 in your life that needs your support. -Steak Knives out 

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s