F3 Hobble Gobble

  • Thursday, October 21, 2021
  • 0530 – 0615
  • 60º F

I was really pumped for this Q. After watching some of the selection videos from GoRuck it gave me several workout ideas and the motivation to push the PAX a little.


The Pax of: STP (respect), Bushwood, Stretch (Respect), Dial-Up (Respect), Poehler, Scratch (Respect), Frosty, Don’t Ya Know (Respect), Annie Oakley, 50cc (Respect), Hakuna Matata,  Akron QIC

The mission of F3 was affirmed

The Mission of F3 is to plant, grow, and serve, small workout groups for men for the invigoration of male community leadership

and the disclaimer dispensed.

With the Pax assembled we stayed put just in case any pax were running late and we had a couple.

The Warm-A-Rama

  • Side Straddle Hops x 10 IC
  • Merkins 10 IC
  • Sun Gods, Reverse,
  • Windmills x 10 IC
  • String Rippers x 10IC

With muscle groups warmed, we rucked to the back corner of the parking deck.

The Thang

3 Rounds – 5 Movements – 10 reps each

  • Ruck Push-Ups
  • Sandbag squats with sandbag
  • 10 Burpees over the bag
  • Sandbag rows to chest
  • 10 Push Press

10-minute EMOM

  • 3 deadlifts
  • 3 cleans
  • 3 front squats
  • 3 push presses

AMRAP – Ladder

  • Merkin
  • Burpees sandbag toss
  • Jump Squat
  • 10-meter sandbag carry

Omaha was called after about 5 rounds of the AMRAP and we rucked back to the shovel flag


  • Low Slow Flutters x 10IC
  • LBC’s x 10IC
  • American Hammers x 10 IC



– Q School coming up – Greenhouse finale coming up!


A few private prayer requests were shared.



  • Everyone for enduring the suck fest!
  • Hakuna Matata for coming to his first ruck workout. Sorry I was on the Q lol
  • Stretch for setting the pace…great work