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.
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.
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.
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!