Being new to F3 with only a few months under my belt, I knew it was time to step up and put in for my VQ. Little did I know that a CSAUP event would occur on the same day, as this enabled me to rethink my VQ Beat Down. Upon start time and during our warmup, I would quickly fine out that we had a VR (Virgin-Rucker) in our midst as well as those who haven’t had a ruck on in a while.  I had to break them in the right way!

On to the 20 minute Beat Down, especially made for the CSAUP guys.

Since this Beat Down was happily named Bear With Me,  it included Bear Crawls

Meeting at Woodstock Ampitheater, there is a nice hill that is perfect for Bear Crawls, up and down

Beat Down as follows:

Bear Crawl up and down the hill

20 Ruck Squats (ruck on back)

Bear Crawl up and down the hill

20 Merkins ruck on

Bear Crawl up and down the hill

20 Ruck Hi-Pulls

Bear Crawl up and down the hill

20 4-count flutter kicks with Ruck overhead

Bear Crawl up and down the hill

20 4-count mountain climber

Bear Crawl up and down the hill

We almost completed it through Twice for the 20 minute time limit for CSAUP guys

There was a few Midwife Noises within!

Finish with  a 5k Ruck based on time left, to include Ruck Squats, Air Presses, and some ruck shuffling to keep the heart rate up.

I enjoyed my VQ and look forward to the next!