Just a Ruck 6/24/21

Date: 7/14/21

AO: Smart Park

PAX: McDreamy, Wiggles, Ditka, Swobbles, 9 Volt, Jazz Hands, Packer, Skywalker, Who’s there, Cornelius (q)

Conditions: Nice!

The Thang:

Setting up barricades for Austin Landing. Great beatdown with service.

Video
Cot
Pic

I

AO: Smart Park
Date: 07.13.21
Time: 0530
Q: Swobbles
Pax: Who’s There, Ditka, Cornelius
The thang: Ruck Maze Part I

PAX warmed up with various exercises: 10 merkins IC, 10 squats IC, 10 SSH IC, 10 Flutter Kicks. Then we threw on our rucks.

Ruck Maze started down in the lower level of the parking garage. PAX ran in between columns north to south, while advancing east to west after passing the last column in the row. We did this for time at the beginning and end. Ruck Maze 1: 4:15
Ruck Maze 2: 4:07 (with an extra row)
The rest of the time was a standard ruck with mumble chatter.

Mumble chatter: checked out the steel barriers we’ll be moving tomorrow to help Austin Landing set up for an event. How we could be annoying with hundreds of questions about our upcoming 2nd F event.

COT

AO: Smart Park
Date: 07.12.21
Time: 0530
Q: Swobbles
Pax: Packer, Ditka, Wiggles, Who’s There, Cornelius

The thang: Burpee Maze Part I
Lower level parking garage
Column 1: 1 burpee
Column 2: 2 burpees
Column 3: 3 burpees
And so on until 6:15
We got to the 17th column for 153 total burpees.

Quick cleanup of trash in the parking garage to leave the AO better than we found it.

Lesson on Getting Right and Living Right. A man must first get right in his own life through his fitness, fellowship, and faith before helping others. It’s a constant process, there is no completion. Living right is living it out before moving on to helping another man.

COT

AO – Dehaviland

Q – Tails

PAX – Fence Post, Ditka, Wilson, Crocket, Calvin, Who’s There, Jiffy, Povarati

Conditions

• Beautiful cool morning! A little cloudy and no wind!

Workout

• Indian run to the ditch, where we planked up and grabbed Crocket and Calvin. Each PAX snatched up a pond rock suited for him. (Crocket wins BDS for the day as his was 70 lbs)
• Hit the ditch and did one round of tunnel of love. Decided to change up plans as the poison ivy was thiccc
• Shouldered our rocks and marched to the hills.
• Here we preformed Dora 1,2,3. Consisting of 100 plank ups, 200 squats, 300 ssh. We then returned our blocks to the pond.

COT

Quick TAP. Photo. And namerama!

Date: 07/09/21

AO: Smart park

Pax: Cornelius, 9 Volt, Swobbles, Packer, Ditka, StickUp, Cobra, Meatball, SuckerPunch! (FNG), Jazz Hands! (Q)

Conditions: 67 and perfecto

F3 Podcast review- Positive Habit Transfer

1. Choose to Get Right to Live Right

2. Stay Right through Accountability

3. Share your Positive Habit Transfer with other HIMs

Quote of the Day:

“Life is like riding a bicycle. To keep your balance, you must keep moving” (Albert Einstein)

Warmups: 20 SSH, 20 Imperial Walkers, 20 Potato Pickers

The Thang:

1. 1st and 10 filled with merkins and burpees

2. Round Robin sets of 10 PAX choice

3. Kill the Zombie. Superman saves the day

Outstanding efforts by all PAX

Welcome Austin (SuckerPunch!)

COT

Video

Pic

Ruck It!

Q: Meatball
PAX: Cornelius, McDreamy, 9-Volt, Who’s There?

AO: Smart Park

Conditions: Pleasant reminiscing of ice mountains

Thang: 2.1 mi Ruck through the park. My first Ruck in more than 2 months!

Mumblechatter: Do your BINGO, Should we rename Who’s There to Who’s Late!, coffeteria afterwards.

AO: Smart Park

Date: 07.07.21

Time: 0530

Q: Swobbles

Pax: 9-Volt, Jazz Hands, Ditka, Cornelius, Zebra, Hoveround

The thang: Guantanamo Block Beatdown

2 rounds

• Squats x 20 IC + Block squats x 20 IC
• Carolina Dry Docks x 20 IC + Block presses x 20 IC
• Block rows x 20 IC + Block curls x 20 IC
• Incline Merkins x 20 IC + Decline Merkins x 20 IC
• Guantanamo Bay
• Run to middle light post and back

Final round

• Burpees x 20 OYO + Blockees x 20 OYO

COT

Date: July 6, 2021
AO: Smart Park
Conditions: 71 F, humid. Good for the skin
Pax: McDreamy, 9 Volt, Cornelius, Armstrong, Ditka (q)

Warm up: windmills, empirical Walker, ssh

The Thang:
Ruck
Weighted squats x25
Merkins x20
Flutter kicks x 20
Almost one handed Merkins x10
Burpees x 10
Merkins x20
Leg lifts x 20

Video/photo/cot

Mumble chatter:
– Florida has hot weather all the time, nice to visit only.
-9 volt is going to start his own car repair shop.
-when you donate blood, you need to replenish those oxygen enriched red cells. You might be surprisingly tired. -The Cincinnati Reds pulled off a great classy win.

Date: July 5, 2021. 0530
AO:Smart Park
Conditions: 70 degrees and humid
PAX: Cornelius, KiddiePool, whose there, Packer, Rabbit Trail, Meatball, Ditka (q)

Warm up: wind mills, SSH (take it easy from the Independence Day beatdown)

The Thang:
20 reps of exercise, run 100m, plank for 2 mins, next exercise. -Merkins
-SSH
-Big Boy Sit-ups
-Squats
-Bernie Sanders
-Burpees
-Flutter kicks
-Leg lifts
-Merkins with 2 sec delay

-5 burpees for good measure

Video/photo/COT

Date: 7/3/2021
AO: DeHavilland
Conditions: 70, perfect day
PAX: Cornelius, Packer, 9 Volt, Faucet, Jiffy, Phone Home, Calvin, Crockett, McDreamy, Meatball, Fireball, Wilson (q), Rubber(fng), Ditka (q), Swobbles (q), Spin-out (guest from Chicago)

Warm up: SSH, Windmills

The Thang:
Break up into 2 man teams completing 100 reps of the following exercises

-SSH (10 – 2 Count)
-Air Squats
-High Knees
-Lunges
-Merkins
-Plank Jacks
-American Hammer
-Mt. Climbers

Mosey to Pull up bar performing Moroccan Night Clubs en route.

-dips
-step ups
-pull ups
-scissor kicks
-overhead claps
-LBC
-shoulder taps

-All Pax Mosey to the flag

-From Flag, Bear Crawl to marker (50 yards) and back

-Each Pax performs 38 Burpees each (76 total)

-Q point comments from Wilson about Independence Day

Video/photo COT

Mumble chatter- might have to add life jackets and compasses to the required safety gear. Thankful we pick up the six!