Given the reopening of all F3 beatdowns and Gut Checks reminder that or beloved Woodstockrucks involves more than just long casual walks through the park,  I felt it important to reintroduce some hard work to our Saturday ruck.

Warm O Rama
1. Weed Pickers
2. Touch Toes
3. Willy Mays
4. Quad Stretch
5. Michael Phelps
6. Sun Gods
7. Mosey around Sidewalk

The Thing
Climb each wall of the Amphitheater and complete exercises on each tier starting with the right side.
Over the wall up and back then complete exercises back up.

1. 10 Incline Merkins
2. 15 Squats
3. 20 Box Steps
4. 25 High Pulls
5. 30 Over Head Squats
6. 35 Ruck Swings
7. Touch wall and back down

Up Stairs and Down
Line up along sidewalk facing the stage in front of a coupon of your choice.  Carry your coupon to the stage, climb the stage, touch the back wall and then carry the coupon back to the starting point.

Middle Wall
Over the wall up and back then complete exercises back up.
1. 5 Decline Merkins
2. 10 Lunges
3. 20 Ruck Curles
4. 30 Over Head Press
5. Touch Wall and back down

Up Stairs and Down
Line up along sidewalk facing the stage in front of a coupon of your choice.  Carry your coupon to the stage, climb the stage, touch the back wall pause and complete 10 rows for each arm by hanging your coupon off the stage.  Carry the coupon back to the starting point. 

At this point we were getting short on time and YHC was growing tired of hearing the moans and groans of the Pax.  The following was omitted but would have been fun.
Left
Over the wall up and back then complete exercises back up.
1. 10 Incline Merkins
2. 15 Clean and Press
3. 20 Dead Lifts
4. 25 High Pulls
5. 30 Over Head Squats
6. Touch wall and back down

Thankfully the lack of time didn’t keep us from doing 5 Bear Crawls up the small hill then Crawl Bears back down

Time to Ruck

Wanting to continue the theme of hard work and conquering new ground, each Pax picked up a 20 to 30 pound coupon for our walk.  While YHC had scouted our planned route via Google Maps, YHC never actually drove it.  This proved to be a mistake as YHC lead the Pax down 1 dead end road after another.  Our 1.75 mile stroll brought us back to the amphitheater just in time to complete our COT and enjoy a coffeeteria generously provided by Foosball before the Pax went their separate ways.

While I have to admit that sometimes it is hard to force my fat butt out of bed, I am always glad I did when I see your smiling faces and get to spend time with the best Pax in F3.  Thank you all for joining me in the gloom!