The Ruckus (Harroun Park)
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Date/Time
Date(s) - 12/24/2019
5:15 am - 6:15 am
The Q:
Beaker
Location
Harroun Park
Categories
What the ruck is a ruck? A hike with a weighted backpack (approx 30 lbs) while stopping along the brisk walk to do some invigorating exercise. Excellent 1st F (fitness) and 2nd F (fellowship). If an FNG (Friendly New Guy) is a bit timid to post for a workout the ruck is a great intro to the pax.
Warm-Up
24 side straddle hops
24 air squats
24 merkins
Lap around the building
Work-Out
12 days of Christmas F3 style – Like the Song
Do 1 of the 1st exercise, run down to the bottom of the hill, do 1 of the 1st exercise and 2 of the 2nd exercise, run to the top of the hill, etc. until you have done the 12 days of Christmas.
Have exercises displayed on a board at the top of the hill
Split into groups of 3ish, make sure you stay together.
Triple Merkin Burpee
Lieutenant Dans
Scissor Kicks – 2 is 1
Hand Release Merkins
Jump Squats
Klinger Kicks – 2 is 1
Diamond Merkins
Mountain Climbers – 2 is 1
Crunchy Frogs
Inchworms
Horsey Ups
American Hammers – 2 is 1
Headed to the back of Northview. Wall sit, the spiderman walk along the building. Wall sit and wait for everyone to finish. Then repeato going the other way.
PAX that attended were – Mickey, Dr. Nick, Mailman, Gap, Speedo, Nails, Wake, Sipe, Cousteau, Bullock, Ticket, Jimmie Dean, Dirty, Mary Lou, Beaker. Q’d by Beaker
12/24/19 – Holiday Ruck
Q – Gap
PAX – Beaker, Nails, McMurry, Mailman, Jimmy Dean, Wake, Bullick, Dr. Nick, Cousteau, Smails, Dirty
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
No coupon ruck. Covered 3.06 miles in 59:36, for an average pace of 19’25” per mile.
COT – Prayer of healing for those dealing with issues. For the troops, first responders and all those who give us such freedoms as today’s gathering.