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