Guardrails – 2019 F3Alpha CSAUP

AO: AlphaRuck

When: 12/07/2019

QIC: Zohan

PAX (9): Mufasa, Dosido, Pumba, Snake, Swiper, Animal, Sculley, Inseam, Zohan


There’s always a risk in planning an event. You never quite know if it will work out or not. All sort of things can go wrong (like spraining your ankle a month before) and you don’t always know who’ll show up.

I could not ask for a better weather – crisp morning that got slightly warmer toward noon, clean sky.

I could not ask for a better group of man – 9 PAX in total, ready for action.

Off we go.


YHC led a very quick warm up consisting of a mosey, 20 SSH, 15 Hill Billies, 15 Weed Pickers and 15 Merkins (all IC). I was eager to get going.

The Thang:

We started the Ruck in Big Creek AO, carrying the AlphaRuck F3 Flag that Dosido made, walking along Atlanta Highway, Majors Rd, Peachtree Pkwy (141) and Sharon Rd to Grindstone AO. YHC provided the music. Along the way we got to see the sunrise and there was a lot of mumble chatter, as there should be.

Swiper led the beatdown – Bro-Kins 11s: Partner up. At the bottom of a very steep hill Burpees with high five to your partner. At the top of the hill Patty-cake Merkins.

The PAX took 5 min to get ready for the next leg of the Ruck. Dosido provided the music. We walked the trail at the back of the Grindstone where a gate leads to the neighborhood at the back. Going out of the neighborhood we walked along Bagley Rd and crossed 141 to cut through First Redeemer Church. We continued on Old Apharetta Rd, Pine Grove Rd and Shiloh Rd E. We stopped a moment to take a picture next to No Longer Bound, continuing to Shiloh Rd, McFarland Pkwy and to Halycon – The Storm. All along the way the spirits were high.

Inseam led the beatdown, which he defined as active recovery – We climbed the stairs to the top of the parking deck to do some DAWGS. 20 Dancing Bears IC, Alphabet, 20 Windshield Wipers IC, Growing Pains and Swirlies. Between the exercises we run to the other side of the parking deck.

Dosido continued to provide the music as we left the Storm and headed back to Big Creek via the Big Creek trail. Spirits were still high though everyone felt the stretch with sore shoulders, leg and feet. The last 2 miles YHC was in a ‘one more step’ mindset to get the mind off the pain. Feet were smoking but we did not reduce the pace. There was still a lot of mumble chatter and a lot of support as we moved forward in a tight group to make sure no man is left behind.

Dosido led the final beatdown – Rucks down. Bear crawl (or just crawl) and drag the ruck along. After 5 drags stand up and left the ruck above your heads once. 5 drags and 2 lifts, 5 drags and 3 lifts, all the way to 10.

We’re done.


YHC shared a quick story with moral of – don’t compare yourself to other men. Rather, strive to be the best version of yourself that you can be.

Naked-Man Moleskin:

Along the way a lot of people honked and cheered and thanked us (thanks to the Flag), which was very inspiring. One person walked along us for a moment asking about Rucking and Goruck. A women asked about what we were doing since she’s sure her husband is lonely and this is exactly what he needs. This is a reminder that there are many people out there who haven’t heard of us but could benefit from F3 as we do. Working out daily at 5:15 or 5:30 is awesome, but not very visible. These challenges, when we do them in public areas, are much more visible.

A lot of respect to the PAX. This was a good challenge and amid of the suffering they were talking about doing it 2 times a year. YHC is in favor!

Recovery beverages and lunch at the Cherry Street Brewpub were a lot of fun.

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