07/28/2022 - Mammoth - Island Ruck
AO: Mammoth
When: 07/28/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Bring a RUCK or a SANDBAG – whatever you got! If you have extra, bring those too!”
Simple preblast. No clever gimmicks. Just putting in work for 45 minutes. Road Trip put out the call needing Q’s at the Mammoth this week, and I felt the need to respond.
Arrived at the AO around 4:50 to set-up some cones and confirm the route I had planned would still work. It was a quiet morning as the sun began to rise. Pax began to roll into the parking lot around 5:05 and before we knew it, the clock hit 5:15.
Welcome to F3…
- Free Exercise Group
- Open to all Men
- Held Outdoors (rain or shine)
- Led in a rotating fashion
- Ends in a Circle of Trust
I am not a professional…
Warm-O-Rama
- Side Straddle Hops – 20
- Abe Vigodas – 10
- Arm Circles – 10 (x2)
- Good Mornings – 10
- Stretching
Rucks on and we’ll head over to the ISLAND in the middle of Mastodon Lake. Good mumble chatter as we made the trip over there.
The Thang
Thang 1: Ruck around the island loop – about 1/3 of a mile
Thang 2: Stations set-up with 8 cones. Do each exercise for 1 minute. 15 seconds to move to the next station.
- Curls
- Merkins
- Swings
- Squats
- Chest Press
- Lunges
- Overhead Press
- Flutter Kicks
Thang 3: DORA. Partner 1 does an assigned exercise while Partner 2 rucks the island loop. Switch roles. Rinse and repeat for two rounds.
- Picnic Table Step-Ups
- Incline Merkins
Ruck back to the flag. Not enough time for Mary, but we held squat for 45 seconds until the clock hit 0600.
Circle of Trust
Count-O-Rama (7)
Announcements – Thank you Road Trip!
Name-O-Rama
We all come out here to get better, stronger, and healthier…But we cannot lose sight of the F3 Mission. We’re here to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. I recently received a promotion at work. As I was meeting with our organization’s director, he explained why he wanted to offer me this new position and what he appreciated about me. I realized that everything he said is a result of F3. I don’t say this for my own glory. I say it because it is easy to lose sight of the bigger mission – to impact our families, our jobs, and our communities. Let’s not lose sight of our MISSION. As we get stronger, let’s help our community get stronger too. Aye?
Naked Man Moleskin
Another great morning at the Mammoth. While Black Panther may be my “Home AO” – I always love mornings at Phillips Park. Shoutout to Road Trip for the solid Site Q work, and thank you to Roach Coach for always pushing me to be better.
I like big rucks, I cannot lie…