Friday Ruck @ Tamo

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Date(s) - 07/14/2017
5:15 am - 6:15 am

The Q:




1 reply
  1. Matt Yarder
    Matt Yarder says:

    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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