Ruck Club – Together

AO: The Wood

When: 03/13/2021

PAX:

Number of Pax: 16

Pax Names: 1040EZ, Binford, Bob Villa, Disco Ball, Dr. Fauci, Fish Sticks, Hanger, Happy Camper, Heifer, Jellystone, Nickelback, Pi 3.14, SoccerMom, Tee Ball,

Number of FNGS: 1

FNG Names: Gilligan (not an FNG, but not added to site yet)

QIC: Den Mother


The BackBlast:

Intro:

35 degrees, sunny, and no wind. The conditions were ideal for a Ruck Club beatdown. I pulled into the Wood, setup the cones for Thang 2, and headed to the lot. I was surprised to see all the PAX already ready to go, eager to get started.

Warm-o-Rama:

  • Motivators from 7
  • Good Mornings x 10
  • Goofballs x 10
  • Abe Vigodas x 10
  • Arm Circles x 10 (front and back)

Thang #1:  Pearls on a String

Indian Mosey Ruck the loop around the hill, parking lot, and pond, stopping every so often for PT

–        Stop 1 – 20 Merkins OYO

–        Stop 2 – 20 Lunges (1 each leg) OYO

–        Stop 3 – 20 Get ups (10 to the left, 10 to the right) OYO

–        Stop 4 – 20 4-count Mountain Climbers OYO

Repeat

Thang #2:  Ladder

Eight cones laid out roughly 45 feet apart in a straight line.

1) 10 Ruck Hydraulics

  1. Overhead claps until the six is done.
  2. Run to 1st cone.

2) 20 Ruck Thrusters

  1. Run back to the start. Overhead claps until the six is done.
  2. Run to 2nd cone.

3) 30 Ruck Shoulder Presses

  1. Run back to the start. Overhead claps until the six is done.
  2. Run to 3rd cone.

4) 40 Ruck Chest Presses

  1. Run back to the start. Overhead claps until the six is done.
  2. Run to the 4th cone.

5) 50 Ruck Swings

  1. Bear Crawl back to the 3rd cone.
  2. Run back to the start. Overhead claps until the six is done.
  3. Run to the 5th cone.

6) 40 Ruck Curls

  1. Run to the 4th cone.
  2. Bear Crawl back to the 3rd cone.
  3. Run back to the start. Overhead claps until the six is done.
  4. Run to the 6th cone.

7) 30 Ruck Upright Rows

  1. Run to the 4th cone.
  2. Bear Crawl back to the 3rd cone.
  3. Run back to the start. Overhead claps until the six is done.
  4. Run to the 7th cone.

8) 20 Ruck Ground to Overheads

  1. Run to the 4th cone.
  2. Bear Crawl back to the 3rd cone.
  3. Run back to the start. Overhead claps until the six is done.
  4. Run to the 8th cone.

Ran out of time; Indian Ruck back to the flags for Mary

Mary

  • Flutter kicks x 20 IC holding ruck overhead
  • Big boys x 25 IC hold ruck
  • Captain Thors got to 2×8 and ran out of time

COT:

F3 stands for Fitness, Fellowship, and Faith. When I came out to my first F3 workout a little over a year ago, I was focused on the first F, Fitness. I was humbled during that workout as I got my ass kicked and couldn’t keep up. But I stuck with it and noticed the “gazelles” in the front would always encourage me, oftentimes circling back to run with me. I slowly started to realize that this group was more than just a bunch of crazy dudes that get up super early just to workout outside.

“Leave no man behind but leave no man where you found him.”

There have been many recent examples of how F3 goes well-beyond just being a fitness-based group. Whether it be how we all rallied around Vern and Bunker with their recent injuries, or the support that we have seen for Fish Sticks with the passing of his mother, and his pouring out of his soul to the group in the hopes it may benefit otherwise that are also affected by substance abuse.

We are all stronger together, and I wanted to pass along a few quotes I found that help highlight this:

“If you want to go fast, go alone. If you want to go far, go together.” – African Proverb

When I read this I think about how that “gazelle” up front can be pushing the guy that he will eventually be chasing himself. I have seen it happen.

“If I have seen further, it is by standing on the shoulders of giants.” – Isaac Newton

I love this one. I use Google Scholar frequently during my research and this is literally the slogan on that search screen. And that is what I am doing each time I read someone else’s work to benefit mine. And that is what we are doing out here as we push each other. We are all “giants” in our own way and lift each other up with our unique experiences, talents, and perspectives.

The last quote I have for you is this: “Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” – Amy Poehler

I’ll tell you what. I have found my group of people that challenge and inspire me. I am looking at them right now.

Naked Man Moleskin:

The theme I wanted to weave throughout this beatdown was to stick together and work together. The PAX did a great job doing just that. We didn’t seem to have a 6 during the Indian Rucks for the pearls on the string because everyone stuck together and kept the pace I was looking for. The same went for the ladder portion as well; everyone waited for each other to complete each section and we stayed together as a group. That is what F3 is all about; sticking together and being there for each other.

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