Ruck It Backblast – A Little Bit of Everything

  • When: 11/12/18
  • QIC: Acolyte
  • The Pax: Mr. Roboto, Hilfiger, Schrute, Acolyte (QIC)


4 men fought the Fart Sack on a chilly morning at Ruck It for a little bit of everything.  With no FNG’s we jumped right in

Warm-Up

  • SSH x 25
  • Cotton Pickers x 10
  • Downward Dog x OYO
  • Cat Stretch
  • Quad Stretch
  • Tricep Stretch

After a quick warm up we took off down Front street at a quick pace.  Once we reached BB&T we stopped for a series of:

  • Front Squats x 25
  • Tricep Extensions x 25
  • Overhead Presses x 25

We strapped our packs back on and made our way to the Farmers Market for some bench work:

  • Dips x 20
  • Step Ups x 20 (10 per leg)

We were off again up Hancock Street and then right at Broad Street to the open lot across from the Chelsea where we completed a round of:

  • Weighted Sit Ups x 15
  • LBCs x 25
  • American Hammers x 15

Packed back up and headed down Broad Street to the Courthouse Steps for:

  • Wheelbarrows up the steps.  Complete 5 Decline Merkins at the top step.
  • Switch partners

Made our way across and down East Front Street to the light in front of Union Point.  We completed 10 muscle ups while waiting for light to change.

We made our way back to the Gazebo for a quick round of Mary:

Freddy Mercury x 25

Heel Touches x 25

Dying Cockroach x 20

Box Cutters x 20

Supermans x 5

No announcements and quick prayer.

Upcoming Schedule:

Bushwood – Faulkner

Dirty Bird – Gander

Point – OPEN

Bear – OPEN

Have a great week everyone!!  Thanks for allowing me to lead!

~ Acolyte

Ruck It Backblast – Slow Burn

  • When: 11/05/18
  • QIC: Acolyte
  • The Pax: Bitcoin, Hilfiger, Schrute, The Offering, Acolyte (QIC)


On a muggy, wet morning, 5 men made their way to Union Point to experience the Slow Burn.  After a few weeks off, it was nice to be back.  YHC was a little rusty at first, but found his stride once the group got moving.

Warm-a-rama

  • Cotton Pickers x 10
  • Imperial Walkers x 10
  • Sun God x 10
  • Reverse Sun Gods x 10
  • Hamstring Stretch x OYO
  • Downward Dog x OYO

After a quick workout, the PAX took off.  The theme of the workout centers around TUT training (Time Under Tension) where all exercises are done with a slow tempo down and quick temp up.  3 count down – 1 count up).  This worked out well for the Q who was slowly easing back into things.   We made our first stop behind the Convention Center for a little pole work.

All done with 3 count down – 1 count up

  • Merkins x 8
  • Irkins x 8
  • Reverse  Pull Ups
  • Dips

We took off from there and made our way to the parking lot across from BB&T to complete a round of:

All done with 3 count down – 1 count up:

  • Overhead Press x 10
  • Curls x 10
  • Tricep Extensions x 10

The PAX headed down Craven Street to the steps of City Hall where we completed some stair work:

There were 8 steps we had to work our way to the top.  All done with 3 count down – 1 count up.

Step 1 – 1 Merkin

Step 2 – 2 Merkins

Step 3 – 3 Merkins – and so on to the top.

At the top of the steps we completed some exercises

American Hammers x 20

Tricep Extensions x 15

We loaded back up and started heading back to the The Point.  Along the way we did a short raccoon crawl and a series of Muscle ups with a 3 count hold at the top.  Once arriving at the gazebo we finished off with 8 Pull Ups – slow lowering with a 4 count.

Mary (all done very slowly)

  • LBC’s x  40
  • Heel Touches x 40
  • Box Cutters x 20
  • Super Man/Banana x 10

No announcements and closed in prayer.

Thanks for welcoming me back.  Look forward to getting back into full swing soon.  Have a great week everyone!!

~ Acolyte

 

 

Ruck It BackBlast – Long Way/Short Time

  • When: 10/29/18
  • QIC: Bitcoin
  • The Pax: Hilfiger (RESPECT), Mr. Roboto, Schrute, Bitcoin (QIC)


Sometimes as men, we need to find something that allows us to do something dangerous (see Circle of Death and Death Wish Part 1).  Today’s version of Ruck It continued the theme, as we cheated death by doing something Completely Stupid, but not Utterly Pointless.  With the dulcet tones of Jerry Reed in our heads, a quick shout out to Smokey and the Bandit was given (A Long Way to Go, and a Short Time to Get There).  Pax departed from near the Union Point Park Gazebo and took up a mean, mean stride.

The route taken was out of Union Point Park, over the Trent River Bridge, up the exit ramp to Hwy 70E, along Hwy 70 to the pedestrian bridge near the John Deere place.  Lots of traffic on Hwy 70 that time of day.  Who knew??  Up and over the walkway, stop for 10 lunges with each leg, back up and over the walkway and retrace our route for a return to the Gazebo.  We made it with 4 minutes to spare, so the Pax did a short lap around the block at Union Point Park.  We avoided all oncoming vehicles (including the big street sweeper coming down the ramp — yikes) and YHC is happy to report all Pax returned safe and sound.

What actually was the point of this, you ask?  Rucking pace, my friends.  Pax knocked out 3.05 miles in 45 minutes for a robust pace of 4 miles per hour.

Great work by the Pax!  Honored to be the pace setter and Q for the day.

Bitcoin

Ruck It PreBlast – A Long Way To Go

  • WHAT: Ruck It
  • WHERE: Union Point Park Gazebo
  • WHEN: Monday, October 29; Gather 0525; Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Low-to-Mid 50s - Great for Rucking
  • WHY: A Short Time To Get There
  • PREVIEW: Robust pace


    • If < 150 lbs body weight, ruck weight minimum of 10 lbs

      If > 150 lbs body weight, ruck weight minimum of 20 lbs

      More weight = Better

Ruck It Backblast

  • When: 10/22/18
  • QIC: Doorknob
  • The Pax: Schrute, Purdy Mouth, Bitcoin, Hilfiger, Mr Roboto


A Pax of 5 posted at the Union Point gazebo for Ruck It this morning.  We began quickly to kick the morning chill.

Route: Union Point to back side of the convention center following the sidewalk around to Hancock St, followed Hancock to Broad turning right and followed Broad turning left on Middle St, follow Middle turning right on New St, New to E Front St turning right, took a right at the traffic circle up Broad and turned left on Craven,  Craven to S Front turning back to the gazebo at Union Point for a total of 2 miles

Rest Breaks: 25 Deep squats behind the convention center, 10 side to side merkins at the docks, pass the pack WW2s along Hancock St,   Dan Taylors to 5 and 20 beginning at Broad St, 20 Bent over rows, 20 upright rows, 15 curls, and 20 triceps raises at the circle, 20 hanging legs raises, 10 side to side merkins, 10 hanging leg twists and 30LBCs at the gazebo

Bucket Ruck It Backblast

  • When: 10/15/18
  • QIC: Bitcoin
  • The Pax: Doorknob, Hilfiger (RESPECT), McRib, Purdy Mouth, Schrute, Bitcoin (QIC)


A Pax of 6 posted at the Union Point Park Gazebo for Ruck It this morning.  With all Pax rucked up, the Mission Statement was given then a quick start with:

  • 5 Pullups OYO
  • A quick jaunt to YHC’s pickup truck for some additional weight — 5 gallon bucket-o-rocks suspended under a 7 ft. section of 4×4, plus 2 round brick pavers of approx. 10 lbs. each.  Pair up.  Pair 1 would carry the bucket with the 4×4 on the shoulder.  Pair 2 had one partner carrying the 2 pavers and switch as necessary.  Pair 3 would simply ruck alongside and keep the mumble chatter going.  After 10 minutes, the pairs would rotate.  After 3 rotations of roughly 10 mins each, 3 more rotations of 4 mins each completed the cycle.  McRib noted that the core was getting an unexpected, but much appreciated, bit of work.  A couple of opportunities to wait for the “Pair O’Six” presented themselves and were filled with planks, Al Gores, and a Hot Potato Al Gore where the 2 pavers were passed around to the 4 non-bucket Pax in circle formation.
  • Route taken: Gazebo to boat ramp and out to E. Front.  Right on E. Front to Queen.  Left on Queen to George.  Left on George and across Broad to front of Tryon Palace entrance.  Right on Pollock then left on Eden and around back side of Palace to S. Front.  Right on S. Front and back to Gazebo.  Total distance of approx. 2.3 miles.
  • Finished with 5 Pullups OYO
  • Hard Stop @ 0615
  • No announcements
  • YHC closed in prayer

Is it me, or is rucking getting easier?  May be time to push the pace, increase duration to 1 hour and/or increase the Ruckercise activities.  Stay tuned.

Nice to be back after a week away.  Looking forward to Wednesday morning.  Sandbagger @ Bushwood; TBD for Dirty Bird.

JUST RUCK IT!