06/21/2021 - The Citadel - Mount RuckMerkin

AO: The Citadel

When: 06/21/2021

PAX:

Number of Pax: 5

Pax Names: Blueprints, CVS, Sweet Gherkins, Tang, Timber,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Blueprints


Introduction

I do not know if Citadel has had Ruck clubs before but I like to think of myself as a trailblazer so I am going to claim this to be the FIRST EVER RUCK CLUB at the Citadel. Or at least the first one this week!

 

I have worked out at The Citadel a couple of time but we have never left the lot so I was having to plan a route based on Google Earth images and talking to my 2.0 that runs Cross Country in the area. I felt like I had a good plan but wanted to check it out before the actual workout so I did a quick EC lap starting at about 4:50 to make sure the chosen path was passable. CVS joined me for the EC. The loop was intact with no major hazards besides some poor footing on the ascent of the hill so we where good to go. The one thing we noted was the actual distance was more like 0.65 mile rather than the 1.0 google was showing .Oh well we can add a lap if we have time.

 

 

 

 

Warm-O-Rama

5:15 – Circle Up / Disclaimers

Welcome to F3

  • Free of charge
  • Open to all men
  • Held outdoors, rain or shine, heat or cold
  • Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

I am not a professional and am not aware of any injuries you may have.

Modify as necessary 

5:16– Mosey Warmup

  • High Knees
  • But Kickers
  • Karakoe
  • Arm Circles

The Thang

5:22– The Ruck

 

Deconstructed Burpee Ruck Circuit (BP)

  • Corner of Lot – Squats (x25)
  • Center Field – Leg Thrusters (x25)
  • Top of Hill – Merkins (x25)
  • Bridge – Leg Thrusters (x25) modified to Mountain Climbers – each leg 1/2
  • S End of Parking Lot – SSH (x25)
  • TWO Laps (~32 minutes)
  • based on time we added a third lap with NO PT. We did double-time the hill ascent just for fun.

 

5:59 – back at the lot, Stargazers for the Six

Circle of Trust

I have nothing prepared but I want to talk about Preparedness…

My daughters starts Cross Country workouts tis morning. She has run only 1 time since track ended, and over 3 miles only once since cross country ended in october. We talked a fair amount this weekend about being prepared and it got me thinking about preparedness.

Why do we do F3? There are any number of reasons but one is in order to be prepared. Exercising every day helps us be prepared for what life throws at us. Most of us wont have to fight a bear or chase down an attacker but we may need to help a neighbor cut up a tree, move some furniture, or go for a run with our kids, or even just go play in the field with the kids. What we do every morning helps us to be prepared for all those things and soo much more. So now that you are prepared go out and have a great day!

 

Dear Heavenly Father

Thank You for this day; 

Thank You for these men, 

Thank you for the freedom to choose the Daily Red Pill and those who help us to be better at this life

those who model, those who encourage and those who build up 

Help us to take all that we have gained here In The Gloom and give it up for your glory. 

Help us to use it to be better Fathers, Husbands, Friends and Neighbors.

In your Son’s Holy name we pray!

AMEN

 

 

Naked Man Moleskin

Yes I did do a talk on preparedness with absolutely no preparation. Enjoy the irony!!!

 

Thanks to @ CVS for the Site Q work!

 

Oh and by the way….. WHERE THE F$%K WAS ICED T??????

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