Tough Ruckers

Tough Ruckers

Date: 11/18/2020

Location: Wilmington NC  

Conditions: Mid 40’s clear and crisp

Pax: 20 Pax

Q In Charge: Circuit Breaker

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

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, 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 Circle of Trust (COT)

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Workout:

1.5 Mile Ruck

1/10 mile – Ruck Curls – 25 OYO

2/10 mile – Front Squat- 10 In cadence

3/10 mile – Plank pull throughs – 20 OYO

4/10 mile – Overhead Press – 10 in cadence

5/10 mile – American Hammer w/ruck 15 In cadence

Had more exercises planned but ran out of time.

COT:

Announcements

Name o Rama

Count O Rama

prayer request

prayer

SMACK TALK!

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