Archives: YHC’s First Ruck Q

  • When: 20180329
  • QIC: Dreamliner
  • The PAX: Scully, Cowboy, Dreamliner
  • YHC was downrange last weekend helping with week 3 of the Phoenix launch. For YHC’s first ruck Q, YHC brought some excercises back (plus a 30 lb. ruck sack).

    The Thang

    15 SSH IC
    10 burpees OYO
    15 IW’s IC
    9 merkins OYO
    15 squats IC
    8 burpees OYO
    15 Seal Jacks IC
    7 merkins OYO

    1/2 mile ruck around front of hill to Kid’s Cove.

    15 Mountain Climbers IC
    6 burpees OYO
    15 Plank Jacks IC
    5 merkins OYO
    15 Catalina Wine Mixers IC
    4 burpees OYO
    15 Monkey Squat Thrusts OYO
    3 merkins OYO
    15 Peter Parkers IC
    2 burpees OYO
    15 Heels to Heaven IC
    1 merkins OYO

    Mosey to picnic tables for 2 sets of Derkins, Dips and Freddie Mercury’s, starting with 20, then 10.

    Mosey to chin-up bars

    20/20/20 each of knee-ups, step-ups and lunges, 2 rounds.

    1/2 mile ruck back to shovel flags.

    Circle of Trust
    Hebrews 10:24 ESV “And let us consider how to stir up one another to love and good works,”
    Be intentional/consider how to encourages your brothers.

    Announcements:
    F3 Hampton Roads launches on the peninsula 03/31/2018 at 0700. Send contact information of potential men to [email protected] http://f3rva.org/2018/03/11/f3-hampton-roads-launches-on-the-peninsula/
    F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
    Apr. 20-21: Colonial200 relay race. http://f3rva.org/2018/02/10/colonial200-pre-blast-2/

    Important Links:
    QuadP Monthly Challenges: March is personal goal of Run or Run.
    Q Schedule: Just sign up. We can help you prepare.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
    Twitter and Facebook
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    F3 Hampton Roads