Friday Ruck @ Tamo

1. 

   Matt Yarder says:

   July 14, 2017 at 7:10 am

   11 PAX Showed for a little bonus Friday Ruck. Despite two Lightning storms disrupting our earlier weekly attempts, F3 Toledo still mustered out a ruck. Nice work gentlemen!

   Wake, Kitty, Pixar, Mailman, Scrooge, Ticket, Bluto, Splinter, Klinger, Pepper, Stark

   Started with a “Welcome Party”. So before we even hit rubber to the road we did 3 circuits of 3 exercises…Twice. All with ruck packs on.

   First circuit:
   15 – Merkins
   30 – Squats
   50 – Flutter kicks with packs held high

   Second Circuit:
   20 – Nose Breakers
   10 – Lunges each leg
   30 – Russian twists

   Third Circuit:
   20 – curls to overhead press
   30 – Monkey Humpers
   HOLD Good Morning until all PAX caught up.
   REPEATO. Dropped a couple of rep counts down for time sake.

   3 mile brisk ruck ensued.
   Mile 1 – 14:28
   10 Plank Up Downs
   Mile 2 – 14:19
   Mile 3 – 14:32

   Name-o-rama, Count-o-rama, Prayer for all those, and there are too many, fighting severe diseases and cancer. Stay strong with your families/friends. F3 Toledo is always here if needed.
   Stark Out.

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