RUCK CLUB Back Blast
Intro: I am not a professional and am not aware of any injuries. Please modify as you see fit. We are still living in a Covid world so please stay aware and respect those around you. Today’s workout was about March Madness and number of exercises correlated with the different rounds of the NCAA tournament.
Warm O Rama: Motivators from 7, Abe Vigodas (11), Tappy Taps (11), Arm circles forward & Backwards (10)
Did 4 rounds of BC with Ruck with 1/4 mosey in between each round, DORA on the Hill, Indian run with Ruck 1/2 mile, Mary
Round of 64: Chest Press, Goblet Squats, Curls
Round of 32: KettleBell Swings, Bent over Rows, Overhead presses
Sweet 16: Air Squats, Leg Lungs, Thrusters
Elite 8: Merkins (with Ruck on), Bonnie Blairs (with ruck), Burbees (no ruck)
DORA with RUCK
200 Air Squats, 100 Shoulder Pressed, 50 Smurf Jacks, 25 Shoulder Taps or Release Merkins
OYO 30 Goblet squats, Chest press, Skull crushers, bent over rows, over head presses
Indian Run back to flag 1/2 mile
MARY with Ruck: Leg Lifts, Scissors then ran out of time
Talked about being your best or stepping up at work all the time not just when we want a promotion. We talked about how we all should “Be Better” all the time and try to be “UNCOMMON”. By being part of F3 we are stepping up and trying to our “Best Self” not just today, but EVERY DAY!!!
Ended in Prayer for several people who are going through medical issues.