Woke up to a beautiful, crisp February morning with a temperature of 3 degrees and a real feel of -12. The wind was minimal, so we had a great day for a Ruck Club. I drove over to the school lot where the PT portion of the beatdown was going to occur to check conditions and setup the cones and instruction sheets. The lot was in great shape, so I took off on the path towards the bridge to assess that as well. The path had been plowed, but there were spots that were icy; I knew we were going to have to be careful. I saw the group of EC ruckers on my way back to the lot, and they tried to EH me. 🙂
I am not a professional. I am not aware of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if necessary.
I wanted to change things up a bit and instead of asking the PAX to state the 5 principles of F3, I asked them what the mission of F3 is:
“The F3 mission is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.”
- Motivators from 8
- Tappy Taps x 12
- Arm Circles x 10
- Goofballs x 10
- Abe Vigodas x 10
Thang 1 – Ruck to the School
We split the group into 2 sides. I led the “1s” and Bedpan led the “2s.” The “1s” took a left on the path and headed north towards the bridge, while the “2s” went right on the path and headed south to start. PAX lineup and ruck towards the bridge in a reverse Indian Ruck. The lead PAX drops off and does 10 merkins then joins the back of the line. Repeat until all PAX complete the merkins, then move on to 10 squats, cycle back to merkins, squats, etc. until we reach the first parking lot at the schools (~1 mile).
Thang 2 – DORA
Partner 1 moseys to the cones at the other end of the lot and back with ruck on, while Partner 2 preforms PT with ruck
- 150 overhead presses, or 2 rounds for each partner
- 150 squats, or 2 rounds for each partner
- 150 high pulls, or 2 rounds for each partner
- 150 chest presses, or 2 rounds for each partner
- 150 ruck swings, or 2 rounds for each partner
- 150 forward lunges, alternate legs 1 each leg, or 2 rounds for each partner
Thang 3 – Ruck back to the Flags
PAX lineup and ruck towards the bridge in a reverse Indian Ruck. The lead PAX drops off and does 10 merkins then joins the back of the line. Repeat until all PAX complete the merkins, then move on to 10 squats, cycle back to merkins, squats, etc. until we reach the first parking lot at the schools (~1 mile).
- Flutter kicks x 15 IC holding ruck overhead
- Big boys x 20 IC hold ruck
Today marks one year to the day when I first came out to an F3 workout. It wasn’t quite as cold as it is today, but we had similar conditions with cold temps, wind, and a snow-covered parking lot, paths, and field. Parks and Rec led the workout that day, and I remember thinking to myself during Warm-O-Rama “Man, is this really all this is? I can do jumping jacks like nobody’s business, I got this.” And then the actual beatdown began. One that included bear crawls in the snow and 120 burpees, and this was pre-MABA. Talk about a humbling experience.
I could stand up and talk all day about all the positives that have come into my life because of F3. And I’ll do that when it isn’t -10 degrees out. Today, I’ll leave you with the topic of Park’s CoT one year ago today. Noonan, an F3 brother that I never met, was laid to rest on this day last. He was taken too soon, and from what I understand he was a great man. Let Noonan’s too sudden passing serve as a reminder to us that we don’t know when someone close to us will be taken away, nor do we know when our final day will come. Make the most of every day, every minute, every breath.
Naked Man Moleskin:
There were spots on the path that were quite icy, so I was happy to hear there were no falls during the ruck. Splitting the PAX up helped spread everyone out on the ruck to and from the school lot. We got jumbled together a bit between the lot and the bridge; next time I will send one group ahead of the other to alleviate that. Timing was a concern I had in splitting the PAX into groups, but both groups arrived at the lot and flags at about the same time. It was great to have Bedpan as my Site Q today. I appreciate him stepping up and filling in. His experience with rucking made him the perfect fit for today’s duties.