11 Rucking Pax shuffled a ball of sand around LLP during this morning’s Ruck Pop-Up

Date: 4/16/2021

AO: Pop-Up Ruck Crushers – LLP

Conditions: 51 and clear 

PAX: (11) Flight Nurse, Gravity (R), Top Cheddah, Gump, Green Thumb, Beauty, Blade, Bromater, Dixie Chick, McFly, 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



Warmed up with OG AO

The Crusher:

Indian Ruck Shuffle around the outer ring of the park.  A slam ball will be passed backwards until the last pax gets the slam ball.  That pax will rifle carry the slam ball to the front of the line.  

Every 1/4 mile we will stop to do exercises

1st stop – 20 Merkins

2nd stop – 20 Ruck Thrusters

3rd stop – 10 Ruck Get Ups

4th stop – 10 ruck burpees

5th stop – 20 Lateral Marches each direction

6th Stop – 20 upright rows 

7th Stop – 10 Squatting Rev Lunges each side with ruck

8th Stop – 10 4ct American Hammers with ruck

COT: Done with OG-AO

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


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