DATE | Saturday February 16, 2020
AO | Brewery Vivant
BEATDOWN | 1730 – 2115
WEATHER | 25 Degrees and light snow
Q | Hasselhoff
Pre-Blast | 01.29.20 I have the Q for this evening’s rucking event. The format will be ruck, workout, ruck. Who is in?
PAX: 6 Cuddle Buddy, Kraut, Snoop, Soft Spot, Pit Boss, Hasselhoff
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.
We completed the monthly challenge for Rucks on Parade. We started off with a 3.1 mile ruck to the East Grand Rapids football field. When we arrived we completed the following workout.
1. Run 10 yards – 1 burpee – 10 lunges (each leg)
2. Run 20 yards – 2 burpees – 20 push-ups
3. Run 30 yards – 3 burpees – 30 squat thrusters
4. Run 40 yards – 4 burpees – 40 sit-ups
5. Run 50 yards – 5 burpees – 50 squats
This was completed as many reps as possible for 45 minutes. We then rucked 3.1 miles back to the start. There was one minor injury where YHC rolled his ankle.
End of Workout
Circle of Trust (CoT)
· F3-specific Announcements
· Ball of Man (BOM)
The Beaches are safe,