Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Friday the 13th Tinkers Bday Q

  • When: 20180413
  • QIC: Tinker
  • The PAX: Defib, City Slicker, KY, Cheetah, Hard drive, Tinker


by

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: given

Weather: upper 50’s

Shortcake Special: City Slicker, KY, Cheetah

FNGs: 0

COP:

TTT x 10 IC

LBAC x 10 F+B IC

Shoulder taps x 10 IC

Intro: I decided today will be filled with some exercises that PAX would likely see in an event. Like most F3 exercises, GoRuck cadre have their own versions of pain. So time to get comfortable with being uncomfortable.

The Thang:

PAX made their way to my favorite spot in the AO. (Whiffle ball field) I like this spot because of the equal distance between bases gives you good baseline to keep a balance.

Time for “Beep Beep I’m a Jeep” : ruck held straight out in front while in squat position. Move forward in duck walk while rotating ruck clockwise and counter click wise like a steering wheel while saying “beep beep I’m a Jeep”. However being my birthday Q, I made a variation, 4 paces forward then 3 monkey humpers keep going until you get to the next base.

Second base, bear crawl four paces forward then 3 Merkins, continue until you reach the next base.

3rd base, lunge walk 4 paces 3 squats, continue until you reach the next base.

Home base, clank clank I’m a tank: ruck on back, duckwalk with hands together in front of you (like a turret) while repeating clank clank I’m a tank. 4 paces forward then 3 monkey humpers continue until you reach the next bag.

We did an elimination round of on your belly, back on your feet. This helps everyone get used to having to move quickly getting ruck on, off while following commands. Last one ran a lap, continued until only one winner. (Ruck newbie Hard Drive)

We continued with another round off beep beep I’m a Jeep and bear crawls.

Another round of on your belly/back on your feet. (Winner: Cheetah)

Headed back to the flag for some Mary.

Mary:

The Slicker x 10 IC

SpiderMan push ups x 10 IC

Pledge:

Bom:

Announcements: mud run, mud run, mud run,….oh and in case everyone missed it MUDRUN! The Oak.