05:30-06:30 am Pre-Beatdown Ruck (approximately 2.5 miles)

06:30-07:30 am Beatdown

05:30-06:30 am Pre-Beatdown Ruck (approximately 2.5 miles)

Starting from the Preston's Playground parking lot, Pax will ruck up the trail to the Newark Reservoir and will proceed to ruck the trail surrounding the reservoir. Time dependent, Pax may then continue on the trail before returning to the parking lot in time for the 0630 beatdown. 

Everyone leads differently, but the gist remains the same. Each beatdown starts with a warmup, be that a short mosey and a few stretches, or a more dynamic stretching easing into the main workout. Then the real fun begins. The QIC (leader of the morning's workout) will have a myriad of exercises meant to challenge and push you to your limit. The best part of this is that each pax has their own limit and should listen to their own bodies at which point they will "modify as necessary." This means you can modify the exercise by choosing a different one that targets the same body part but may be slightly easier (still pushing yourself) or just decrease the reps so you can keep up with the group! There will be moans and groans from the group and some mumble chatter to keep you going but we are all in this together!

Unique to this AO, we have access to the playground equipment, plenty of open parking lot, the trail around the reservoir, and of course...the HILLS!

05:30-06:15 Run/HIIT style workouts on a rotating basis

If you are looking to get started in running or up your running game, this is the workout for you. Each week the Pax of F3 Newark will be challenged with either a running focused workout (How far can you run in 35 min?) or a HIIT focused workout that will prime you to get those PRs you may be chasing! Either way, you will get a sweat on and an endorphin rush to start your day!