Intro: 4 pack of pax for ruck distance, pace, and PT work
Conditions: 70 and muggy
Ruckers: all 4
FNGs: none, still waiting on my fng to make his first appearance…maybe next time
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:ruck at normal pace
Normal pace ruck, 50 flutter kicks ic, pace and 1/2-ruck (mosey) to other side of horseshoe
50 lbcs ic, 40 cftg, normal pace ruck back,
50 single count fk oyo, 40 tri extensions oyo, 30 ruck squats oyo, then pace and a half back around horseshoe
50 lbcs, 40 cftg, 30 ruck squats, 20 kb swings then ruck back
Pace and a half back to flag
6 Minutes of Mary:
No time, but worked plenty abs
Wreck it, string, DT, and Qic
Pledge of Allegiance: aye!
Led by Qic
Led by Qic
2 are better than 1, as they have a better return for their labor! Ecclesiastes 4:9
1 person can go fast, but 2 can go farther together, and 3 even farther….and so on and so forth. We are better together!
Moleskin: easy to put together a kick butt ruck wod! Some uptempo pacing , along with a little distance and some PT does the trick every time