1/27/18 – For rucks sake Pre-Beatdown ruck at Close Park Q – Gap PAX – Romano, Jimmy Dean, Meatloaf, Dauber, Mother Rucker, Froman Opening – Brief rundown of F3 purpose, principles and agenda. The Thang – PAX in 2 rows. Ruck covering 3.63 miles. We stopped at 9 various points alternating between squats, lunges, merkins […]
QIC – Stark PAX – Splinter, Dollywood, Wake, Ozzie, Hoff, Trinity, Trapeze, Danica, Gadget, Mary Lou, Goose, Rihanna, Android, Poodle, Sideshow, Rose, Woodstock, Mercy, Stamper, Landslide, Spider Monkey, Nails, Worm, Ollie, FNG Josh “Lavar” Schuyler The Thang: YHC had to keep working on the cadence skillset in order to make our resident expert Klinger feel […]
Waffle House Pre-Ruck QIC- Oz PAX- Splinter, Nails, Trapeze, Stark, Trinty, Mary Lou, Woodstock, Danica, Stamper, Ozzie Distance- 3.3 miles Discussed the 5 core principles. Began the Ruck at the Fuse with the lofty goal of reaching the land of syrup at the Waffle House on Central. PAX exceeded expectations by reaching the restaurant in […]
Beatdown 1/27 Began with 5 F3 principals / Count-o-ram-a 5 x 20 merkins with 50 yrd sprint or 25 yrd bear crawl 25 Lt. Dan’s 50 yrd sprint 25 Jump squats 50 yrd sprint 25 reverse lunge 25 single leg RDL 25 donkey kicks 50 yrd sprint 75 air shoulder presses Time under tension: 1 […]
Ruck 1/27 Began with 5 F3 principals left fortress at 4:40 returned at 6:50 Total time: 2 hrs 10min. Total distance 9mi Pacesetter: Bambi PAX: Bambi, Bourbon, Jennay, Shakira, Monopoly, Casper, Mudvayne, Raven, Buttermaker Q: Moana
The Pax – Kitty, Sipe, Mr. Belding, Scrooge, Ticket, Dirty, & Balco (Q) The Thang i. Warm up (about 5 minutes) Side straddle hops – 25 reps in cadence Power squats – 15 reps in cadence Mountain climbers – 10 reps in cadence Up-downs – about 2 minutes in duration 1. Lap around the school […]
Perrysburg Pre 3rd F Ruck BB: Q: Flo PAX: Tupac, Raven & Casper Started with F3 Mission & 5 Principles. Ruck covered 3.5 miles in 51 minutes. Sub 15 min mile pace. COT: Tupac closed with prayer as we headed into the Y for 3rd F. 🇺🇸
QIC – Dauber PAX -30 – the same number of beers in a Busch Bonus pack (for those scoring at home) Romano, Hustle, Mailman, Dirty, Ozzie, Modell, Poodle, Scrooge, Spider Monkey, Sideshow, Kitty, Trinity, Brute, Brita, Ollie, Ticket, Gap, Jimmy Dean, Cogsworth, Mater, Froman, Colonel, Android, Worm, Klinger, Rose, John Henry, Splinter, Honeymoon. The Thang, […]
Here is today’s BackBlast! Attendees were: Stark, Bourbon, Woodstock, Virus, Buttermaker , Tupac, Spalding, and the Q, Landslide. We had three stations. The first was using a jump rope or without, 100 skips. The second station was 25 decline merkins, 25 dips and 25 single leg squats to a sit position for each leg. The […]
16 pax showed up in the frosty gloom with temps in the mid 20s for a Run with a little PT fun QIC – Ollie Pax: Cogsworth, Kitty, Belding, Poodle, Brita, Wake, Klinger, Ozzie, Rose, Sipe, Gap, Sideshow, Dollywood, Ticket, John Henry, Ollie Warm-up: 1) SSH – 25 in cadence 2) Windmills – 20 in […]