A Pax of 5 posted this morning to greet the dawning of a new day. After assembling at the Union Point Park Gazebo, the Mission Statement and Disclaimer were given. Pax then rucked up and we headed out.
THE THANG
- 1 mile ruck from Gazebo, over bridge and back to Convention Center corner. Pace was a brisk 4 mph (1 mile covered in just under 15 minutes). Pax took the time to converse with each other during this phase. Benefit of Rucking.
- 12 minute Beat Down consisting of:
- LSF with Static Ruck Press, 4ct., IC, 25x
- Overhead Ruck Squats, 4ct., IC, 20x
- Merkins, OMD, 10x
- Rinse & Repeat, Rinse & Repeat for a total of 3 complete sets.
- Note: This was more difficult in real time than on paper. YHC started having some “issues” with the cadence the third time through. What in the world happened to all of the dissolved oxygen that is supposed to be part of the atmosphere???
- Time to catch our collective breath with a ruck at similar pace from Convention Center, back across bridge to the stop light near Bridgepoint Hotel/Outback, where we paused to do some quick work on our Ruck Carrying Group (Lats & Traps):
- Upright Ruck Rows, 4ct., IC, 20x
- Bent Over Ruck Rows, 4ct., IC, 20x
- Got an unexpected benefit of some forearm work here
- Ruck back over bridge and return to Gazebo for a total distance of approx. 1.2 miles.
- Pax finished with a minute to spare and were rewarded with no Mary.
ANNOUNCEMENTS
- Sasquatch info can be found from our website – See above and right for the picture of the beast. Link will take you to the F3 ENC Preblast with all the details.
- As with other AO’s, Pax are encouraged to sign up to Q. A Co-Q is fully acceptable for those with performance anxiety.
Closed with Name-O-Rama and Prayer. Keep Cantore in your prayers. He’s on an extended stay on the IR with a foot/heel problem.
Excellent effort this morning. Looking forward to a great summer of Rucking!
Bitcoin out!