Ruck It – Work It

7 men on gloomy morning for some solid work with rucks. This routine was courtesy of Ma Bell out of ENC as their way to help everyone train up for Grow Ruck 26 that is coming to Greenville, NC on March 25th – 27th, 2022. Consider participating with us. At GR25 they only had 2 or 3 guys that had ever completed a Grow Ruck before. They had 91 finish. So you can do it, start training with us now. And if you don’t want to do the actual GORUCK portion of the event, at least come to the morning workout (standard F3 Bootcamp) and Grow School (which for many is actually the most impactful part of the weekend). There’s a lot of good 1st F and 2nd F but even more so, there’s a lot to learn. A lot that you’ll be able to bring back with you to help further the success of F3 here in New Bern, but also a lot that you’ll be able to transfer to see successes in your daily life and in particular, you’ll see growth in the relationships you’ve already started building in F3 as well as new ones in and around our region.

So enough waxing philosophical, here’s how it went down.

Warm-a-rama (Ruck Off): 10 reps each exercise in cadence:
Michael Phelps
Sun Gods (10 fwd/10 back)
Carrot Pickers

The Thang:
Ruck 1/4 mile to start and between each round

Round 1: 20 reps in cadence
Squat
Row
Merkin (Tempo, rucks off)
Deadlift
World War II (ruck in front)

Round 2: 15 reps in cadence
Lunge
Overhead Tricep extension (single count)
Mountain Climbers
Cleans
Flutter Kicks (with Static Ruck Press)

Round 3: 15 reps
Bear hug squats
Curls
Plank Jacks
Ruck Thrusters
American Hammers

Round 4: 15 reps
Ruck Overhead Squats (to failure then continue without ruck)
Overhead Press
Peter Parkers
Burpees (5 OYO)
V-ups

Ruck 1/2 mile as fast as possible without shuffling or running.

 

Closed as always with COT.

RIP Bob Saget

F3 ENC had a Pre-Discussion at a local Greenville bar last week about Grow Ruck that they recorded for anyone  who’s interested in checking it out. Here: https://www.facebook.com/f3enc/videos/627038751841789/?extid=NS-UNK-UNK-UNK-IOS_GK0T-GK1C&ref=sharing

 

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