Date: 2024-06-25
AO: ao-the-union
Q: CareBear
PAX: Audit, Mac (Brandon), Dovetail, Wreck-it Ralph, Blip, Yaris, Bambi, CareBear, Reload FNGs: None
COUNT: 9
This is F3! Release The Kraken! With a Ruck! Ruck Week 3!

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.

Props to Yaris for nailing the 1st of 5 Principles.

Warm-Ups: (Q thought it would have been cool to do 8 of each because…Octopus!)

8 Sir Fazio Arm Circles IC 4 is 1
8 Flapjack Arm Circles IC 4 is 1
8 Willie Mays Hayes IC 4 is 1
8 Good Mornings IC 4 is 1
8 Copperhead Squats IC
8 Copperhead Merkins IC

All While Wearing Rucks!

Tha Thang:

PAX had 9 stations. Why 9? Reload from Katy, TX showed up and made the Octopus grow a Leg!

We were on a 1:30 Min work and then 2 Min Rest. During your “Rest” you had to run a lap around the stations with your ruck and advance one station. “Rest.”

Stations:

1. Hand Release Merkins Slick
2. Burpees Overhead Sandbag Toss (50lbs.) Slick
3. Farmer Carry Bags out and Back w/Ruck
4. Ruck Swings Slick?
5. Prone Plate Drag (add your Ruck to the Plate Drag) Slick? 6. Shuffle Out and Back W/Ruck and “USA Block”
7. Ruck Plank w/Ruck
8. Battle Ropes w/Ruck
9. Ruck Squats w/Ruck

No time for Mary!

Travel Mercies, Injuries, Job Interviews, Leadership!

Welcome to Tucson Reload! Thanks for Visiting!

Thanks for the opportunity to lead! Thanks Gentleman!

“Nobody Cares, Train Harder!”

CareBear out!

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