Tag: ruck

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That went by quick

Where/Temp: The Lair, 44ish degrees, no wind, and sunny skies

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner

Mumblechatter to start when the two PAX arrived early and discussed not wanting to get out of the fartsack and hit the AO. The conversation then continued into how we need to figure out the ‘magic potion’ to get the men of Mobile engaged and involved. Secretly it was about getting more men involved, so we could take a break from time to time and have additional AO’s to mix things up throughout the week.

Warmup: Who needs a warm-up?

The Thang: All with added weight
10 ea Toe Touch Merkins
20 ea Squats
20 ea Curls
40 ea Big Boy Sit-ups
10 ea Overhead Squat
20 ea Rows
15 ea Leg Levers
20 ea Freddie Mercury’s
10 ea Tricep Curls
As the clock was looked at, YHC realized we we were moving through the beatdown quicker than expected, so an audible was called and a 1-mile ruck was added, as the calm before the upcoming storm aka 11’s.
Starting at the bottom of the stairs with 10 Carolina Dry Docks, then bear crawl up the stairs to do 1 Lunge, then Crawl Bear down the stairs for 9 Carolina Dry Docks, BC back up, 2 lunges, CB back down and you get yhe drift.
The timing worked out perfect. The Beatdown was complete, work was done, and men got better.

Name-O-Rama: Buckner, Moist

Announcements: Two weeks is a friends and family workout in Atlantis, The flyer is done for the April Ruck for More

TAPs: Sludge’s mom, Gekko’s dad, Hen and his M on their upcoming relocation move

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That arrived quicker than normal.

Where/Temp: The Lair, about 37 degrees, very light breeze, sunshine and space

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner, Sludge

During the anticipated beatdown the PAX discussed that while the temperature was actually colder this am than it was the day before at the beatdown, the temp actually felt better.

Warmup: Keeping it simple and quick.
15 each – SSH, TTT, OC

The Thang: All with weighted packs/vest
15 ea 8-ct Body Builders
10 ea overhead press
30 ea Big Boy sit-ups
2 mile ruck – uphill both ways

Not a lot of mumble chatter this morning. The PAX were just soaking in the time change, cold, and peaceful quietness of a Sunday morning in the Gloom.
It was also noted that it was believed that this workout arrived quicker than usual and it did. It was the day of change for daylight savings time, so it did indeed arrive an hour sooner than wanted, I mean expected.
There was an unbelievably high amount of dismay, as we returned from the ruck and realized the remainder of the workout would have to be saved for another day.

Name-O-Rama: Buckner, Sludge, Moist

Announcements: Health fair by Mobile’s Parks and Recreation Dept. Monday evening

TAPs: Continuation of ongoing requests

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Man, you showed up!?

Where/Temp: The Lair, about 61, foggy

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner

Warmup:
• 10 SSH
• 10 IW
• 10 TTT

The Thang:
With weighted ruck packs:
• 20 mountian climbers – in cadence
• 15 rows
• 20 squats
• 90 sec plank
• 10 overhead press
• 30 flutter kicks
• 5 ruck get up
• 10 Freddie Mercury’s
• 1/4 mile ruck
• 20 overhead press
• 10 boat/canoe
• 5 overhead press
• 5 ruck get up
• 15 Merkins w/pull & drag
• 20 flutter kicks
• 50 rows
• 30 sec plank
• 1 mile ruck
• 30 Merkins
• 30 little baby crunches
• Recover

Name-O-Rama: Buckner, Moist(Q)

Announcements: Upcoming health show with City of Mobile Parks & Recreation

TAPs: Ongoing requests, prayers for fellow PAX traveling, praise for Hen’s wife passing test

Coffeeteria at Dunkin

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BMOC (Big Men on Campus) F3 Style

When: January 23, 2022, 7:00am

Conditions: 25 feeling like 18, no precipitation.

QIC: Moist

Pax: Buckner, Sludge

Launch of anew AO – The Lair

The Warmup: 15 ea – SSH, LBAC, TTT

The Thang: All with added weight
20 × Merkins
10 × Forward lunge in cadence
1 × 1/4 mile ruck
15 × Blockees
20 × Imperial Walkers in cadence
20 × Squat with overhead thrust
10 × Merkins pull/drag
20 × Boat/Canoe
20 × Reverse lunge
40 × Dips (baby dip like the song)
30 × Mountain climbers
15 × Ballerinas
1 × 1 mile ruck
10 × Mike Tysons
40 × Squats
5 × 8-count body builders
30 × American hammers

Name-O-Rama video

COT

Announcements: Upcoming 5th Saturday inaugural Ruck for More and making sure it iswell publicized for start location. Coffeteria at Dunkin to follow.

Prayer requests: Sludge daughter waiting for test results, Gekko’s dad and grandmother, Moist father-in-law and 13 yr old from Moist church with cancer.