A Pax of 6 posted this fine but breezy morning to get their Ruck On; looking to be better than they were the day before. YHC arrived early to set up a 40 lb. sandbag, multiple cones and 2 buckets. Schrute’s M arrived at Union Point Park careening around on two wheels before depositing his 2.0 (Colin O’Connor). Props for the minivan driving skills. F3 Mission Statement and Disclaimer was given. Began with:
- 1 mile ruck (picked up Mr. Roboto at his vehicle as we went by) across Trent River Bridge and back to grassy area near Gazebo. Sense of foreboding overcame some of the Pax on the way back.
- Ruckercise — Station work with each Pax taking up position at one of the designated spots
- Station 1 – Bear Crawl with Ruck Drag – Start at 1st bucket and go to/around 2nd bucket approximately 20 yards downrange. Alternate arms for Ruck Drag on return trip back to 1st bucket. Interesting modifications on display here. Station 1 was our pace setter. All other stations performed AMRAP of their particular Ruckercise while the Bear was crawling and dragging.
- Station 2 – While Rucked Up, use Sandbag for Clean/Squat/Overhead Press
- Station 3 – Rucked Up Merkins
- Station 4 – Alternating Lunges
- Station 5 – Upright Ruck Rows
- Station 6 – One Arm Ruck Squats (Hold Ruck in one hand and extend Ruck upwards, Squat. Switch arms when Bear Crawl Pax is making his return journey.)
- Rotate until each Pax cleared all stations
- 1/2 mile ruck over Trent River Bridge and back to Gazebo for:
MARY
- Mr. Roboto led the first exercise while Q circled back to gather the 6. LSF with Ruck in static position overhead, IC, 25x
- Original Q restored and Mary continued with LSF with Ruck Press, IC, 10x
- Ruck on Front for 007s
COT
- Count-O-Rama, Name-O-Rama (Schrute 2.0 is now Stegosaurus)
- Announcements — Bridge Run
- BOM with YHC leading in prayer
Welcome Stegosaurus! Your old man is not too shabby, huh? Kotters to Doorknob. Good to see you again out in the gloom. As always, a pleasure and an honor to lead.
Sputnik on Q for Bushwood. Wonder if he knows it’s going to be cold that morning?
Bitcoin out!