Southwood – Six is Sexy (ruck workout)

Little Debbie

Bon Jovi, Sleepy, Rocks, El Jefe, Rev, Mickey Mouse, FNG Will Casey (1st Post), FNG Austin Stowers (2nd Post), FNG Chris Stowers (1st Post) and FNG Lance Neff (now JAG, but will be renamed because there already is a JAG. I guess that’s what happens when F3 is getting so big.)

11 men gathered to lift, push and pull heavy stuff – rucks or cindies. This morning was about strength, because selfishly Little Debbie needed to get a ruck workout in for Pathfinder Endure.





SIX IS SEXY – 6 movements, 6 reps, 6 rounds X 3 sets (all with your ruck or cindy)

SET 1: 6 Rounds with a Ruck
6 Burpees
6 Squats
6 Push ups
6 Lunges – each leg
6 Ruck Thrusters
6 Overhead Ruck Squats
200 meter jog (no ruck)

SET 2: 6 Rounds with a Ruck
6 Sit ups (ruck on chest)
6 Flutter kicks (ruck overhead)
6 Leg lifts (ruck overhead)
6 Crunches (ruck overhead)
6 6″ then knees to chest (ruck overhead)
60 second hold at 6″ (ruck overhead)
200 meter jog (no ruck)

SET 3: 6 Rounds with a Ruck (only made it through 2 rounds)
6 Ruck curls
6 Ruck high pulls
6 Overhead Tricep extension
6 Overhead Ruck presses

Jeremiah 29:11 – “For I know the plans I have for you declares the LORD, plans to prosper you and not to harm you, plans to give you hope and a future.”

Trust that GOD will take care of you in his way. Trust those that you love. Sometimes the hardest thing to do is to trust those we love, especially our children. All we want to do is protect our children and those that we love, but we forget that we can trust they will make the right decision.

Happy Father’s Day!




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