http://f3toledo.com/wp-content/uploads/2017/08/20170801_062819.jpg 2268 4032 Matt Yarder http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Matt Yarder2017-08-08 14:58:502017-10-02 15:55:07Ruck For the Battle of Lake Erie
Ruck For the Battle of Lake Erie
Date(s) - 10/03/2017
5:30 am - 6:30 am
1615 West River Rd
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 battle of Lake Erie
PAX that posted:
Virus, peepers, Winslow, Leno(FNG), butter maker, Bambi, Casper, cobra, zigzag, boulder, stark, tots
Began with F3 mission and core principles.
Ruck 1.1 mile up to fallen Timbers Monument with coupons.
Did the following exercises with ruck
-10 flutter kicks
– 10 Side straddle hop
– 10 8x count body builders
– 10 sumo high dead pulls
– 10 push press
– 10 ruck swings
Ruck back 1.1 miles with coupons and casualties.
1) crawl under plank. Whole team across line
2) sprints : down and back
3) frog hop down, sprint back
Ended with COT