F3NWInd

F3 NorthWest Indiana

Heisenberg

BACKBLAST – 10/3/24 – Ladder and coupon work @The Hub

12 PAX made it out to climb some ladders and see what all the fuss was about. Here’s what we managed to get in:

Warm up:

  • Parking lot lap
  • SSH x 20ic
  • Windmill x 10ic
  • Bean pickers x 10ic
  • Apollo Slowmo x 10ic
  • Mtn climbers x 10ic
  • Cross climbers x 10ic
  • Merkins x 10ic
  • Perfect squat x 10ic

The Thang:

  • Mosey to back hill w/ coupon
  • Ladder 10-1 (~7-8mins)
    • Military press – merkins
  • Ladder 10-1 (~7-8mins)
    • Goblet squat – L/R side lunges
  • Move to parking lot
  • Ladder 10-1 (~10mins)
    • straight leg deadlift – Makhtar N’Dyies
    • Ladder distance = run across parking lot
  • Mosey back to flag

Moleskin:
Well that doesn’t look like a whole lot but no one seemed to be complaining about getting off easy. There were a lot of vests out there today: Al Gore, HHH, Bozo, myself (maybe someone else I’m forgetting). Tclaps to Pheidippides getting after the run ladder at the end of the beatdown! Inspiring stuff! Weather’s starting to cool off boys; start building your regular routine now before it gets cold b/c the extra layers make it that much easier to fartsack in the morning!

Until next time,
Scarecrow

Bozo’s GORUCK-Inspired Beatdown @ The Hub

Date: September 21, 2024

PAX: 2005, Boo Boo, Bozo (QIC), Class Act, Gummy Bear, Heisenberg, HHH, Lights Out, Mickey Tings, PacRat, Peyton, Rusty, and The Mick

The men brought out the sandbags and rucks to remind the veterans and introduce our newer guys to a GORUCK-style beatdown. Emphasis on beatdown. It was a tough one, at least for this guy.

After sharing some information about GORUCK events and reminding the PAX to treat their rucks and sandbags with care, as they would with a fallen comrade, we got into it with the traditional GORUCK-event start – The Welcome Party.

Warm-o-Rama (The Welcome Party)

Lesson One of GORUCK – Personal Leadership

Each PAX called out an exercise and led the PAX in cadence.

Following those exercises, we did the following core sequence:

LFK with Ruck Overhead x 12 IC

WWIIs with Ruck x 10 IC

American Hammer with Ruck x 12 IC

WWIs with Ruck x 10 IC

Lesson Two of GORUCK – Work as a Team

Load up with ruck and sandbag. Nantan Peyton at front with American flag led us on a ruck march through trail and back to north parking lot. Work as a team to ensure tight single line formation throughout march.

The Thang (GORUCK PT)

PAX form pairs. Each PAX does the sandbag or ruck exercise then flapjack.

Sandbag Deadlift (AMRAP) / Ruck OH Press (12)

Sandbag Cleans (AMRAP) / Ruck Front Squats (12)

Sandbag Shouldering (AMRAP) / Ruck Shuffle to second parking lot line and back

Repeatto core sequence.

Sandbag OH Carry / Ruck Bear Crawl to second line and back (walk back if doing bear crawl)

Sandbag Reverse Lunges (AMRAP) / Ruck Merkins (12)

Ruck Spring to curb. Walk back.

Repeatto ruck march through woods and back to north parking lot.

Repeatto first half of core sequence

Repeatto first part of SB / Ruck exercises

Repeatto second half of core sequence

Repeatto second part of SB / Ruck exercises

Repeatto ruck march through woods and back to flag.

Mary

Lesson Three of GORUCK – Never Forget

PAX circled around the flag, sandbags, and rucks and listened to the following facts about our military:

1.3 million United States citizens currently serve in the military

168,571 of those soldiers are currently serving abroad

16.2 million living veterans in our country. 31% of those veterans have a diagnosed disability from their service.

844 members of the military were killed in combat last year.

We reflected on these facts while listening to the Star Spangled Banner.

Moleskin

Thank you gentlemen for allowing me to lead you through a challenging, but important, beatdown. As I mentioned at the end, there were three lessons that I learned from completing a GORUCK Tough event a few years ago that I still think about today:

-Find your limits and push through them…because your team needs you to.

-Never forget the sacrifices being made on our behalf to defend this country and the freedom we take for granted.

-Never quit

I am not a veteran. If you want to experience the full impact of being led by a Cadre (special force veteran) and hearing his stories of sacrifice and perseverance, I encourage you to complete a GORUCK event. They typically have several in our region each year (Naperville, Milwaukee, Indy, others). Choose the harder things; challenge yourself and you might be surprised what you learn.

Thank you for always pushing me to be a better man, Brothers.

Until Next Time,

Bozo