2 loyal PAX slathered on Fartsack Repellent, ventured into the (literal) gloom, and did some EC this morning, prior to a proper beatdown at Local Honey.


  • Fist bumps & pleasantries
  • Strap on Ruck
  • No time for mumble chatter


Ruck from Local Honey AO over to the Death Spiral at Bellemeade Deck.

  • Ascend said Death Spiral until we reached the top
  • Copperhead Squats x 20 IC
  • Merkins x 10 IC
  • Lap around deck, descend the slippery staircase, Ruck back to base of Spiral
  • Flutter Kicks x 20 IC
  • Lunges x 10 IC
  • Ascend Spiral again
  • Sun gods x 15 each direction
  • De-ruck, grab the sack (the rucksack, not mansack) and proceed into Front Squat and Press using the rucksack x 10 OYO
  • Curls, using rucksack, x 10 OYO
  • Lap back to staircase. Descend.
  • Flutter kicks x 20 IC
  • Copperhead Squats x 15 IC
  • Ascend spiral again
  • Merkins x 10 IC
  • Lap, descend staircase, ruck around block to Local Honey AO.
    • Bear Crawls for fun/show-off points at the end.


Open invitation for any PAX to join Gilligan and YHC prior to Local Honey, and for the normal Northern Ruckus meetup at 0600 Saturdays at Jaycee Park. As a 4-week greenhorn in F3 (thanks/shoutout to both Magic and Sendek for giving me the EH), I can honestly say that a Ruck workout will kick your rear. Great way to warm up for a beatdown. JOIN US.

Roker over and out.


PAX: Roker

QIC: 01/04/2017