Date: 2024-06-11
AO: ao-the-union
Q: CareBear
PAX: Audit, Dovetail, Capsized, Blip, Wax On, Wreck-it Ralph, Bambi, Spike, Mac (Brandon), Yaris, CareBear FNGs: None
COUNT: 11
This is F3! Ruck Week #1!

We are F3 Nation!

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

“Leave no man behind, but leave no man where you find him.”

F3 is…
· Free of charge.
· Open to all men. (and their Children every once and a while.) · Held outdoors, rain or shine, heat or cold.
· Led by men who participate in the workout in a rotating fashion. · Ends with a Circle of Trust.

We caught Blip lacking, and we all got to do one penalty Burpee (with a ruck!)!

I am CareBear and I was Q today! I am not a professional, far from it. Please take everything I am going to tell you as a suggestion. This is you versus you, and not a competition. Modify as necessary, push yourself, don’t hurt yourself. Don’t Slice your ankle, and don’t Kata (Jay) your shin. I had a phone, and I am CPR certified.

All PAX accepted the Challenge.

Warm-Ups!

15 to 25 SSH IC 4 is 1
10 to 15 Hand Release Merkins On Q’s Down
10 to 15 Thrusters With Ruck IC 4 is 1
10 Moroccan Night Clubs
7 Sir Fazio Arm Circles IC Forwards
7 Sir Fazio Arm Circles IC Flapjack
American History X’s (Curb Step Ups)

By the way, everything is harder with a ruck! Even arm circles…..

Tha Thang

All PAX (equipped with Rucks) Ran . 5 miles in an Indian Run fashion. The front PAX had to carry my famous “USA Block” (which was my first “ruck plate”). Shout out to Wrecking Ball and Wreck-it Ralph for using bricks!

We then met on Home Plate of a baseball field. From Home Plate we bear crawled or lunge walked from base to base where we performed the following:

1st: 10 Overhead Presses
2nd: 10 Overhead Presses and 15 Ruck Swings
3rd: 10 Overhead Presses, 15 Ruck Swings and 20 Ruck Rows.
Home: 10 Overhead Presses, 15 Ruck Swings, Ruck Rows and 25 Ruck Squats.

During all base MOTs, the “USA Block”, made the Journey.

Lots of groaning and moaning in the Gloom this A.M.

We then resumed our Indian Run with “USA Block” back to the Vehicles, but Lincoln Park had other plans, the gate was locked so we added another .5 Mile run back to the vehicles. Thanks Lincoln Park! #everythingisagift!

Prayers for Robert and the beginnings of his Naval Career!

CareBear prayed us out!

Tags: ao-the-union, Audit, Dovetail, Capsized, Blip, Wax On, Wreck-it Ralph, Bambi, Spike, Mac (Brandon), Yaris, CareBear