Hill and Bear It

AO: The Wood

When: 04/17/2021


Number of Pax: 10

Pax Names: Binford, Bunny Hill, Cousin Eddie, Crackle, Disco Ball, Foreclosure, Pi 3.14, Tee Ball,

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie

The BackBlast:

Pre Blast:  THE WOOD RUCK CLUB 04.17.21 7AM

It’s a Mystery!  Who’s coming to the Wood to give you the PT of your dreams?  Need practice taking your ruck off and putting it back on quickly?  No matter your answer, bring those Rucks and HC in the thread.

The Scene:  Flying from Early Iron Lion to the Wood, about a 30-40 minute drive.  Prayed that I wouldn’t be coming in too hot as I have a little bit of set up to do.  The workout today is inspired by the GoRuck and GrowRuck events that are held around the nation.  There’s a lot of PT.  There’s a lot of removing your ruck quickly as well as getting it back on.  I arrived in a little over 30 minutes, about 6:43.  Disco Ball was already there for anyone that showed up at the new normal time and helped me by running one of my cones to the top of the hill.  My longtime buddy, Tee Ball rolled in shortly thereafter.  I managed to beat Ebenezer even though I think he left before me from Iron Lion.  I think he was the only other F3N PAX that didn’t have an M running the Morton Arboretum this morning.  More PAX showed up and before YHC new it, it was time to go!

Welcome & Disclaimer

F3 is:


Open to ALL men, 

Peer led in a rotating fashion

Held outdoors rain or shine, heat or cold.  

Ends in a Circle of Trust

I am not a professional.  You are here of your own free will.  I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.  Maintain 15 feet between you and the next guy at all times.  In cadence (IC) is the rhythm in between each rep or the body movement between each rep.

Warm – o – rama

Rucks off

Neck Rolls (IC-4 count) x 5 to the right, x 5 to the left

Bat Wings x 10

Trunk Rotation (IC-4 count) x 10 to the right, x 10 to the left

Left leg stretch, Middle stretch, Right leg stretch (hold for about 30 seconds each)

THANG – Hill and Bear It

YHC set up cones about 10 yards apart and then one all the way at the top of The Wood’s giant hill.

10-yard Bear Crawl (3 parking spaces)

20 Ruck Squats

10-yard Bear Crawl

20 Merkins

10-yard Bear Crawl

20 Ruck High Pulls

10-yard Bear Crawl

20 Ruck Curls

10-yard Bear Crawl

20 4-count flutter kicks

10-yard Bear Crawl

20 4-count mountain climber

Ruck to the top of the Hill

20 Ruck Thrusters

10 Burpees over your ruck

20 Ruck Sit ups

Repeat as many rounds as possible until 7:55

Each round was taking YHC and most of the PAX about 20 minutes to complete so we made it through 2 complete rounds and then through the bear crawls on the third.  Bunny Hill, the respect Beast, finished 3 complete rounds and was on our 6 to pass us.


Rucks off

American Hammers (IC-4 count) x 20 with Ruck, YHC dropped his ruck after 10

T-Bombs (IC-4 count) x 15 – this one no one at the Wood had seen before.

Reverse Crunch (IC-4 count) x 20

Plank until 8, which was less than a minute.


Check out the info only no chatter channel on slack.

Frontline OCR – 5/29/21 Byron, IL

GrowRuck in St. Louis

Count-o-rama:  10

Name – o – rama: Cousin Eddie, Ebenezer, Disco Ball, Tee Ball, Binford, Bunny Hill, The Crackle, Strebinsky, Foreclosure, Pi


Kristin Howard

Pray for all the families that are victims of violence.  This also extends to the police officers that sometimes have to make split second decisions and live with the results for the rest of their lives.


I have to say that I was honored to be asked by Pi to come out here to Q at the Wood.  When I had first agreed, I didn’t know that this was exclusively a Ruck Club.  So I prepared by leading a Ruck Club for the first time last month.  Then last week I discovered you all had changed the time from 7 to 6:30 and I thought, “Crap, I’m either going to have to find a sub for site Q at EIL and not post early anywhere or back out because I’m on this quest to fill in as many days as possible for posting.”  Thankfully, Disco Ball was agreeable in starting late today and for that I thank you.

Lately, I’ve been just trying to stay above water and keep everything in perspective but I think I’m failing at it miserably.  I’m letting too many little things turn into stupid arguments at home.  Recognizing the problem is half the battle.  The other half is keeping the perspective.  So, don’t sweat the small stuff.  Take a deep cleansing breath.  Count to ten and then conquer the day.

I’ve been ending my COT’s with a prayer that is usually said before enjoying a meal.

Bless us, O Lord,

and these, thy gifts,

which we are about to receive through thy bounty,

through Christ, our Lord, Amen.


Cousin Eddie