QIC – Stark
PAX – Modell, Sideshow, Poodle, Jimmy Dean, Mercy, Buttermaker, Landslide

….Just exiting the pre-ruck where YHC sprained his ankle pretty hard core at the damn start…so this should be interesting Qing a ruck sack welcome party style workout, but here goes…

Mission, 5 core principles

esse quam videri
“To Be, Rather then to seem” is the theme for the GrowRuck coming to the Toledo Region in April.
People see Toledo one way, people thought F3 wouldn’t fly here…well we are BEING something completely different.

The Thang:
Partner Rule in effect!!! Must always be within 5 feet of another PAX or get hit with an escalation Penalty. The Penalty is 10 burpees with sack.

Cadence – did ranndom numbers as YHC tried to fake like his ankle wasn’t an issue.
Round1
-Man Maker Burpees
-Flutter Kicks
-Plank Up/Downs
-squat thrusters
-curls

Round2
-8 count Body Builders
-American Hammers
-Mountain Climbers
-Lat Pulls

Partner/ Group  Work
Indian Ruck
Same as an Indian Run, but no running, just rucking. Last guy double times to front. Around entire high school. YHC was feeling the ankle pretty good by now, so trickery came to ppay. Upon the final 100 yards I used the ankle to tell the group to finish at good pace without me and I would catch up…they did as was told but that meant I was now way more then 5ft from another PAX. They realized they left me, the 6, alone and easy pickings. They called the penalty on themselves. Burpees ensued with packs on.

50 Yard hill work.
I asked for someone to run Betty the Bell to the bottom of the hill. This was another attempt to get one over zealous PAX to run it down solo…but they were not fooled. Two went together to avoid more escalations.

Sprint down as pairs. Then linked arms for 20 Big boy situps at bottom.

Low crawl 50 yards up hill, 5 more 8 count body builders at top. This leg of the hill work took much longer then PAX all thought it would. Gained much respect for a simple movement.

Back down the Hill, As pairs, one pair at a time carrying the 60 pound sandbag.
2-4 PAX performs Ruck Sack drag And 60 lb Rest of PAX does 7 Merkins, 7 Plank-Jacks, 7 Curls until all pairs took sandbag down and back.

Finished with squat hold while passing 60 pound sand bag around circle for nearly 3 mins.

Gave some final thoughts and tips on my very limited GoRuck experience. Best tip I can give, rely on each other and draw strength from each other.
NOR, COR, Modell was the 6, BOM…many prayers for the youth of this world struggling to find good healthy opportunities to be heard. May we be the strong, compassionate, male mentors they need.

Stark

2/24/18 – Lets Ruck and Say that We Did Pre-Beatdown Ruck

Q – Gap

PAX – Trinity, Dauber, Nails, Modell

Opening – Brief rundown of F3 purpose, principles and agenda.

The Thang –

No coupon ruck stopping to do (30ea) Fingers to the ground squats, (20 ea leg) lunges and squat twists for a total distance of 2.68 miles in 47:27 for an average pace of 17’40” per mile.

COT – Prayers for Gap’s uncle as he prepares for bone marrow transplant, patience for all, thanks to our troops and first responders. Prayers of hope for an end to the senseless violence in the schools and with our children.

PAX Present: Woodstock, Bourbon, Stark, Gap, Tupac, Ozzie, Splinter, Meatloaf, Bambi, Spalding, Landslide, FLO, Peepers, Rooster

Q: Rooster

The Thang: Round 1- Runner carries the flag up the ramp to the stair intersection. He will lean the flag on the wall securely and take the stairs back down to the circle.
Second Runner will take the stairs to flag, and carry up ramp to top and around to top of stairs. Lean flag securely and return to circle.
Third Runner will take stairs to flag, carry flag back to top of ramp and run down to stair intersection. Lean flag securely, and return to circle down stairs. Fourth Runner will climb stairs to flag and continue down ramp to circle.

While the Runner made his trek ,the PAX was completing AMAP of the following exercises in cadence.

Exercises
o Side Straddle Hop
o Merkins
o LBC- 2 is 1
o Air Squats
o Carolina Dry Docks
o Scissor Kicks-2 is 1
o Squat Kicks -1 is 1
o Shoulder Press -2 is 1
o Supermans- Reverse plank
o Imperial Walkers- 2 is 1
o Monkey Humpers
o Dips
o American Hammers- 2 is 1
o Front Lung 1 is 1
o Catalina Wine Mixer- Plank, one arm down other arm down, one arm up, other arm up, then Merkin 15 REPS
o Ab Wipers- On your six, legs together right then left 1 is 1
o Sumo Wide Leg Squats
o Merkin to Side Plank- 1 is 1
o Reverse Crunch- On your six, Legs Bent, Knees to chest
o Dip with single leg kick
o Box Jump
o Diamond Merkins

Ended in COR, NOR, COT, 6, and Prayer

QIC- Oz

PAX (13)- Gap, Hedgehog, Klinger, Sipe, Brita, Colonel, Gadget, Mickey, H2, Bagels, Pixar, Belding, Oz

Total Mileage: 3.4 miles

The Thang: After reviewing the core principles of F3, the Pax would take off on a run to the Elephant Graveyard (Sylvania Water Tower) and back measuring roughly 1 mile. The beatdown would be performed under a selection of fine tunes determined by the Pax earlier in the day.

Pax would then lineup in the parking lot of pride rock for a ladder series of runs / exercises.

– 10 burpees – 100 yard sprint
– 20 merkins – 200 yard sprint
– 30 American Hammers- 300 yard sprint
– 40 Plank Shoulder Taps- 400 yard sprint
– 30 Klinger Kicks- 300 yard sprint
– 20 Diamond Merkins – 200 yard sprint
– 10 burpees – 100 yard sprint

After the ladder was completed the Pax ventured off for a return run to the Elephant Graveyard to complete another 1 mile run.

Beatdown would finish with “Pax choice” exercise followed by sprints.

– 10 Burpees (Brita) – 100 yard sprint
– 20 Bicycle Kicks (Mickey) – 200 yard sprint
– 30 Jump Lunges (Hedgehog) – 300 yard sprint

COT – Colonel received the honor of “get to know your 6” and spoke of his experience in bringing F3 to Toledo and the Miracle it has become.

Prayers for Gap’s uncle, Brita’s father and the Troops who protect our freedom. Always an honor to lead this group of men.