Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: RuckHill

Q time without signing up. Warmarama – thru the tunnel IC 10, side reach IC 5 each side, polka IC 10, curb calf stretch IC 5 each side. Thang – 20# ruck, ruck over to back stairs and start on incline trail to left that meets up with front stairs. Once at stairs, stay on grass and climb to top. Ruck to second set of stairs and descend. Ruck to the right past kids cove between two hills. Turn right and ruck up main hill following the path to the back set of stairs and descend back to starting point.…

At 5:32 I wondered if I missed the memo, but in F3 fashion I took the Q and enjoyed the morning. Warmarama – Ruck off, Downdog merican IC 10, curb calf stretch IC 10, slow mo squat IC 10, Frankenstein IC 10. The thang: Ruck on- Ruck to back stairs, 10 mericans up the stairs, 10 mericans. Ruck to far stairs, 15 squats down stairs 15 squats. Ruck to next set of stairs, 20 lunges (10 each leg) up stairs 20 lunges. Ruck back to starting stairs and repeat, repeat, repeat. Back to flags for Ruck abs. On 6, Ruck…

3 Pax showed up at Ruckhill for a Thursday morning beat down. There was small mumble chatter. Warmarama: Side Straddle Hop, Imperial Walkers, Arm Circles, Through the Tunnel. The Thang: Pax rucked up and moseyed around the big loop. Every so often Pax stopped to to perform Mekins, Squats, and Big Boys. Once at the Hill the Pax moseyed up the hill and back to the flags for some Mary. The Pax performed Flutter Kicks and American Hammers. Namearama, Countarama and Prayers.

Last week YHC had the privilege to be downrange in F3 Grandstrand. Five posts for the week gave some good material for a few Qs. Here is one of them. A repeat of #Waverucker (their Wed. ruck workout). The Thang: Mosey (ruck style) to picnic shelter PT Session 1 – all with rucks Merkins x 20 OYO Squats x 19 OYO Get-ups x 4 (each side) Flutters x 20 IC – press or hold ruck – your choice Up and Overs x 19 IC Ruck Swings x 4 (2x=8) OYO Curls x 10, into tri extensions x 10, into Curls…

Three PAX posted for a rucking good time. Warmarrama – 5 Burpees OYO, Imberial Walker 10 IC, Through the Tunnel 10 IC, Michael Phelps – 10 IC, Squats 10 IC Thang – GORuck April Challange – Lucky 7, day 7 Ruck the lake stopping at each bench and perform 10 each – Ruck Dead Lifts, Walking Lunges & Ruck Mercians. Total of 10 Sets. Finished with no time for LBC’s!!!! Finished up with COT

3 Pax showed up for Ruckhill in the gloom. The Pax warmed up with Side Straddle Hop, Imperial Walkers, Squats, Arm Circles, and Through the tunnels. The Pax then trough it down and completed Day 2 of the GoRuck April Monthly Challenge. This consisted of 5 sets of !0 Walking lunges, 10 Planks Pull throughs, 10 Over head presses, and 200M Ruck (AFAP). The Pax then stretched their legs with a b brief Ruck and then some LBC’s for the Quad P. Afterwards COT, Announcements. 2ndF April 10th at Dreamliner’s house.

This warm 75-49 morning 5 PAX came out for a rucking good time. Warmarama: SSH 15, Imperial Walker 20. Something little different, Yoga child’s pose with quad and shin splints stretch (3 rep), OYO Vinyasa up dog to down down (5 rep). Started ruck march with packs on front for 100 +/- yards, moved rucks to our 6 for 16 min mile pace. During our march around ruck pond we preformed prisoner walk(hands on head), Casual-ty carry (3 man & fireman carry). Packs appeared to be to easy to carry we moved them to our fronts again for another 100…

2 PAX weathered the wind and rain at Ruckhill this  morning. Scully showed up for his last full beatdown before some maintenance tomorrow on his elbow. The weather could not make up its mind but the pair pushed through it. Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnel, Arm circles, Mountain Climbers Thang: PAX moseyed to the hill with cinder blocks and rucks on their backs. AMRAP 20 Bicep curls then down the stairs. At the bottom PAX performed 20 air squats. PAX completed 6 rounds of this. The pair then moseyed back to the parking lot. There they…

YHC’s (Your Humble Correspondent’s) 28th birthday started out eerily similar to last year with Space Monkey picking him up and chauffeuring him to the workout. However, the circumstances warranting the ride were much more enjoyable this year (a long drive out to RuckHill today compared to a wrecked vehicle last year). For a full description, check out the backblast from a year ago. http://f3rva.org/2018/01/17/birthday-q-and-goodbye-to-the-civic/ 6 PAX (1 FNG) at RuckHill. YHC introduced himself to two PAX this morning. FNG (Tread) who was EH’d while rucking by McGruff and a long-time PAX member Abba who has shaven his beard off. Without it,…

3 Pax showed up for a cold beatdown at Ruckhill. There was some mumble chatter. Warmarama: Side Straddle hop, Imperial Walkers, Through the Tunnel, Shoulder Rolls, Michael Phelps The Thang: PAX put on their rucks and moseyed around the lake carrying 50lb sandbags. Every so often the PAX halted and knocked out 20 Squats, 20 Bicep curls, and 10 Merkins. The PAX continued this around the lake and up Stinkhill. Once at the exhaust pipe the PAX moseyed back to the flags. COT, Countarama, Namearama

1 2 3 5