F3 Medina


Wed., Jul. 19, 2023

Faux Ruck Workout

Wed., Jul. 19, 2023 / 06:00 am - 06:45 am / Medina High School



A warmup that included a combo of the traditional exercises. “Grady Vigodas” and “Tappy Hops” are harder than they sound. Some stretching was followed up by donning weight vest or ruck and reporting to the North sideline. Reps of squat/calf raise were laddered up from 2-20 and were done with BW, Jerr Cans or sandbags. Those implements were carried across the field, or PAX moseyed across field, rotated positions and repeated. At 20 reps, we laddered down by 4 reps and ended at 12. The next 12 minutes were done in the same fashion but laddered 2-20 reps of prone angel/merkins.

Everyone crushed and I was inspired by the modifiers. We have heard “focus on what you can do, not what you can’t do”. These PAX were a GREAT example of that attitude.


Oblique crunch, flutter kicks, gas pumps, plank(s)


More (and final) E+R=O
Above the line behavior is a mind set (I need to be expert in my response to what happens to me) and a skill set.