11/22/2020 - The Complex - Ruck Club – Easy-Peasy
AO: The Complex
When: 11/22/2020
PAX:
Number of Pax: 14
Pax Names: Ann Arbor, Belichick, Blueprints, Choo Choo, Flush, Giggles, Last Call, Magellan, Nair, Ronda Rousey, Short Round, Spork, Super 8, Wet Wipe,
DR Names: N/A
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
None
The Thang
The Thang
-Ruck a mile with 20# or more in weight
-25 Big Boy Sit Ups with ruck overhead
-25 Thrusters
-25 Ruck Merkins
-Ruck a mile with 20# or more in weight back to Startex
Mary
Flutter Kicks IC with ruck overhead – count to 30
Plank-O-Rama with rucks with PAX finishing with High Plank and Low Plank.
2 of the 14 PAX put in a Bike Club.
Circle of Trust
Encouraged the PAX to start attending Q-Source.
Naked Man Moleskin
N/A