Date: 2024-06-18
AO: ao-the-union
Q: CareBear
PAX: Audit, Dovetail, Wax On, Mac (Brandon), Wreck-it Ralph, Budget, Yaris, CareBear, Spike FNGs: None
COUNT: 9
This is F3! Ruck Week #2!

Coming off a Spartan Trifecta Weekend, I Hastily planned this Q.

PAX got off straight away with a .5 Mile Ruck with a healthy average pace of around 16:10ish. Once we crossed the .5 Mile Mark, We reversed and began to head back at a faster pace. Garmin says we averaged 16:37 but YHC thinks it was faster. The whole ruck we carried the “USA Block” weighing 35lbs.

Warm-ups:

Ruck on Copper Head Squats IC x 10
Ruck on Copper Head Merkins IC x 10
Ruck on Sir Fazio Arm Circles 6 Forwards, 6 Backwards.

The Thang:

Group Therapy = SandBag Burpees

PAX, One at a time, Conquered the Gauntlet of SandBags! Simple, not easy, Do a sandbag burpee with the following Sandbags: 40lbs., 50lbs., 60lbs., 80lbs., and finally, 100lbs! If you make all 5 bags, no penalty. Every bag you miss, 1 penalty burpee over ruck is assessed to the PAX. PAX held Plank or Squat while in que. At the end of nine PAX, three penalty burpees over rucks were assessed.

Thang 2:

PAX split up into 3 Groups of Three.

Group One – Hand Release Merkins for time. (Rucks Off)
Group Two – Ruck Step-ups on the Bench for time.
Group Three (The timers) – Two Pax carry 3 Jerry Can Sandbags as a tema while the 3rd PAX rifle carries the “USA BLock.” Distance of around 100 Meters. PAX rotated Groups until everyone had gone.

Sufficient Exercise was had! No time for Mary.

Thanks for coming to the Union! Thanks for being a part of F3!

See you Guys Thursday!

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