Archives: Inaugural Ruck Hill

  • When: 20180111
  • QIC: Gracie
  • The PAX: Scully, Dreamliner, Cowboy, MiniMe
  • 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!

    F3 Hampton Roads