09/14/2020 - Black Panther - Get the Ruck Outta Here

AO: Black Panther

When: 09/14/2020

PAX:

Number of Pax: 7

Pax Names: Blowfish, Cobra Kai (Giggles 2.0), Fargo, Flush, Giggles, Impossible Burger, Parks and Rec,

DR Names:

Number of FNGS: 0

FNG Names: N/A

QIC: Flush


Introduction

Circle Up

-Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

Warm-O-Rama

Warm-A-Rama / Stretch-A-Rama

Mosey around parking lot one big loop with rucks

Rucks off

Arm Circles Forward IC (count to 10, get bigger after 5)

Arm Circles Backward IC (count to 10, get bigger after 5)

Overhead Claps IC (count to 10)

Quad Stretches – hold quad in place – count to 10 each leg

Hamstring Stretches (right leg over left leg first, then switch – count to 10 each leg, then reach down and stretch with legs together)

Ruck Swings in cadence (10 count)

Rucks on and head over to the field.

The Thang

Thang 1

WORKOUT #2 – courtesy of MAJOR PAYNE (F3 THE CAPITAL)

Payne Box: Two Rectangles. One Big, One small. Cut reps by half in the second round. Variation with Bear Crawl between all PT movements.

 

10 x Ruck Get-Ups —->—->—– 20 x Bearcrawl —->——>—– 10 x Ruck Manmakers

|                                                                                                                                     |

|             5 x Ruck Get-Ups—>–10 x Bearcrawl –>—>—5 x Ruck Manmakers            |

^                    |                                                                                          |                     v

|                    ^                                                                                         v                     |

|                    |                                                                                          |                   | 

10x                |                                                                                       5 x                 10x

Bear             5x                                                                                      Bear              Bear

Crawl          Bear                                                                                   Crawl              Crawl

|                   Crawl                                                                                    |                   |

|                      |                                                                                      v                   |

^                    |                                                                                         |                   v

|                    ^                                                                       5 x Overhead              |

|             10  x Ruck Squats—<—-10 x Bear Crawl —<——<– Ruck Sit-Ups               |
|                                                                                                                                     |

20 x Ruck Squats —–<—–<–20 x Bear Crawl —<—–<–10 x Overhead Ruck Sit-Ups

 

10 x Ruck Get-Ups: Start Position is on Ground. Each Get-Up = 1 Rep

20 x Ruck Bear Crawl: Ruck on Back. Each Arm Movement Forward = 1 Rep

10 x Ruck Manmaker: 1 Rep = Plank, Merkin, Right Shoulder Tap, Merkin, Left Shoulder Tap, Merkin, Recover.

10 x Overhead Ruck Sit-Ups: Rep Starts and Finishes with Ruck Overhead on Ground

20 x Ruck Squats: Go Deep!

 

Thang 2

WORKOUT #5 – courtesy of EMMET (F3 Kansas City)

Setup: none

The Ruckivator

Reps similar to a motivator – 5 reps down to 1.  (i.e. 5, 4, 3, 2, 1)

Thang 3

Wall Sit with ruck out in front of you with extended arms. Hold for 60 seconds.

Ruck Curls – 30 ct. – single count all together on my up.

MARY:

-Flutter Kicks with Ruck held overhead – IC – 30 ct.

-Ruck on chest – Heel Taps IC – 30 ct. 

-Plank Ring of Fire

Each HIM calls out a plank position (high plank, low plank, right out out, left arm up, alternating arm and leg, etc.) and then counts to 10 while rest of PAX hold said Plank position, continuing all the way around the circle ending at Q. We got 4/7 of the way around.

Circle of Trust

“Just one more rep” – think about the small victories, those milestones that let you build up to that next level. Don’t fixate or stress about the large looming goal or mission, just think about getting to that next waystation or marker and then reset for the next one, and so on. Before you know it, you’ve surpassed what you thought was unachievable from the start.

Naked Man Moleskin

During the post, “Parks and Rec” was affectionately referred to as “Farts and Rec”

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