AO: The Wood
When: 02/04/2023
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Why did you get up so early this morning?
Why did you HC for The Wood for ruck club?
Why is F³ Open To All Men?
Why is F³ free?
Why is F³ Held Outdoors?
Why is F³ Peer Led In A Rotating Fashion?
Why do we end in a Circle of Trust?
Why are we planting small workout groups for men for the invigoration of male community leadership?
Why do we pick up the 6?
If you’ve been rucking for several months or over a year now, step up your game. Bring a sand bag, coupon or kettlebell. Add 5lbs to your ruck sack. If you’re not accelerating, you’re decelerating. We’ll be on flat surfaces and avoid the hill. It’s a dangerous sheet of ice.
1.We are not professionals
2.You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
High Knees OYO
Tappy Taps (15)
High Knees (20)
Imperial Walkers (15)
Good Mornings (10)
Abe Vigodas (10)
Arm Circles (10 forward & 10 backward)
The Thang
Rucks on
Three teams
Count off by threes
Each team will have equipment (one 40# sandbag)
Ruck to 1040EZ’s house
Monkey Humpers (15)
SURPRISE!!!
Three tire sleds, one for each team
Each team grab a tire sleds
Head back to flags
6MoM
Flutter kicks w/ Ruck (50)
Big Boys w/ Ruck (20)
Sidebends w/Ruck 15 each side
Circle of Trust
Thank you for joining me this morning men.
“I believe fulfillment is a right and not a privilege. We are all entitled to wake up in the morning inspired to go to work, feel safe when we’re there and return home at the end of the day. The key to achieving that fulfillment starts with understanding exactly WHY we do what we do” ~ Simon Sinek
Examples of “Why” in F³
F³ Southsid3 on Sundays
Dredd talks about Happiness vs Joy in QSource
Prayers
Naked Man Moleskin
It was a great morning. PAX were challenged to accelerate and a go a little heavier. Carry a 40# sand bag in addition to their Ruck sack. When we arrived at the ½ way point and the PAX saw the tire sleds, they were surprised, challenged, but stepped up. We definitely stepped outside of our comfort zones an got stronger together