Fort Meigs Ruck (The Necropolis)
Loading Map....
Date/Time
Date(s) - 10/30/2018
5:30 am - 6:30 am
The Q:
Buttermaker & Flo
Location
Fort Meigs
Categories No Categories
Tags:
Perrysburg, ruck
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.
The Lombardi Ruck BB
Goal: share insights on the simplicity of rucking and using our rucks as PT “enhancement” devices.
Welcome
Mission
Principles
COR (14) 8 Ruckers 6 Runners
Ruck Thang:
Rucked 2×2 while reviewing Vince Lombardi quotes. Stopped three times during 2 mile ruck to perform the following set of exercises:
With Ruck on:
25 Air Squats
25 Merkins
Using Ruck as a coupon:
10 Alternating Lunges
10 Arm Curls
10 Overhead Presses
10 4 count Flutter Kicks
10 Big Boy Sit Ups
Upon return performed 51 Merkins in cadence to celebrate Ponzi’s birthday on 10/29!
COR
NOR
Six was Party Foul
Announcements
COT
Pax:
Dutch
Stark
Tupac
Buttermaker
Jennay
Party Foul
Hazmat
Ponzi
Huffy
Casper
Geppetto
Coal
Patriot
Flo (Q)