It was a great day to be a PAX in the F3Nation for our inaugural Ruck Hill in Virginia Beach. Total of 5 PAX in attendance. Four brought Rucks and one (MiniMe) graced us with his presence for Warmarama and COT (got a run in during our Thang). Hoping to get more “Ruckers” out there on Thursday mornings!
Warmarama:
Side-Straddle Hops, IC
Belly Busters, IC
Chinooks, IC
Michael Phelps, IC
Fore & Afts, IC
Merkins, IC
Flutter Kicks, IC
Imperial Walkers, IC
Dive-Bombers, IC
Heismans
The Thang:
After Warmarama we shouldered our Rucks and moseyed to the base of the Hill for our String of Pearls workout (all in sets of 10 with 20-30 pound ruck unless otherwise noted):
Merkins
Up the Hill
Cusak sit-ups
Down the hill
Front Squats
Ruck to Bars
Pull-ups
Up the hill
Plank Holds
Ruck to Steps Note: I may have gotten the order slightly wrong –
Thrusters I was hypoxic for most of the workout…
Down the steps
Cusak walking lunges
Ruck to next steps
8 Count Body Builders
Bear Crawl up the steps
American Hammers
Crab Walk down the steps
Cusak Flutter Kicks
Ruck back to Start
Circle of Trust:
Couterama
Namerama
Theme of Service:
Mark 10:45 (NIV) “For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many”
John 15:13 (KJV) “Greater love hath no man than this, that a man lay down his life for his friends.”
Thanks to all the PAX for helping me through my first Q!