Oasis Ruck

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Date/Time
Date(s) - 12/10/2022
5:30 am - 6:30 am

The Q:
Gap

Location
Close Park

Categories

Tags:
Toledo


Warm up for the Oasis with a ruck around West Toledo.

2 replies
  1. Gap
    Gap says:

    12-10-22 – Stupid autocorrect……. I said “RUCK”!!

    Q – Gap

    PAX – Dauber, Cobra Commander, Nougat, Gap

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

    The Thang –

    No coupon ruck. Covered 3.60 miles in 58’19” at a 16’11” per mile pace.

    COT – Prayer of healing for PAX, those who are dealing with loss, and for the troops, first responders and all those who give us such freedoms as today’s gathering.

    Reply
  2. Poodle
    Poodle says:

    Irish Celebration:
    Pax: Dauber, Gap, Bullock, Wilson, Belding, Cobra Commander, Nougat, Romano, Poodle
    QIC: Poodle
    Stretch Warm up-high knees, butt kicks

    2 teams: 10 cones each
    Each team must complete 15 yard pass to start, receiver then runs to any cone grabs an exercise sheet, team comes back and completes exercise, 2 new guys up. Rest of team jump squats, lbc, while waiting.
    DROPPED PASSES = 5 penalty burpees before moving on; caught pass after 2nd cone resulted in other team doing 5 burpees.
    All teammates must complete exercise prior to moving on to next exercise, can modify or give reps to a teammate.
    Exercises:
    1. 1 Sprint to last station and back
    2. 10 Burpees each
    3. 20 Push Ups
    4. 10 Inch worms
    5. 20 Big Boys
    6. 40 Pickle Pounders
    7. 20 Carolina Dry Docks
    8. 20 Imperial Walkers (2-1)
    9. 15 Jump Squats
    10. 15 Crunchy Frog
    Cool Down:
    -Hug lunge
    -side lunge slide
    Finish with Guantanamo
    Always a solid 6 from Gap!
    Always an honor to lead!

    Reply

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