Ruck It – Core Work

  • When: 09/09/19
  • QIC: Acolyte
  • The Pax: Bitcoin, Double Dipper, Hilfiger, Acolyte (QIC)


On a warm, muggy morning, 4 men conquered the fart sack for a morning of core work.  For my first Q back in while, we didn’t stray far from our starting point, but that didn’t make it any easier.  As the clock struck 0530 – we got started.

Since we would be working a lot of the core (with weight) we did a thorough warm up before getting started

SSH x 20

Cotton Picker x 10

Wide Cotton Pickers x 10

Cat/Cow Stretch

Lying Thoracic Stretch

Runners stretch

Sun Gods x 20 (both ways)

Baseball Shoulder/Tri stretch

After warm up with started with a fast paced loop around the park back to the gazebo for some core work:

Three cones awaited for:

Round 1

Slow bear crawl to Cone 1

Cone 1 – Wood Choppers x 8 per side

Bear Crawl – ruck drag to Cone 2

Cone 2 – Overhead Squat Hold x 10 sec

Overhead carry to Overhead Lung back to beginning

Rinse and Repeat

The PAX completed 1 loop around the parking lot back to the Gazebo for:

Round 2

Slow bear crawl to Cone 1

Cone 1 – Weighted Side Bends x 20 per side

Bear Crawl – ruck drag to Cone 2

Cone 2 – American Hammers x 20 (4 count)

Farmers  carry back to beginning

Rinse and Repeat

The PAX completed 2 loops around the parking lot back to the Gazebo for:

Round 3:

Slow bear crawl to Cone 1

Cone 1 – LBCs x 50

Bear Crawl – ruck drag to Cone 2

Cone 2 – Weighted Dying cockroach x 20

Overhead carry to Overhead Lung back to beginning

Only 1 round completed then back to the gazebo for:

Mary:

LBCs x 50

Upright – Freddy Mercuries x 20

PAX closed with COT and prayers.

Announcements – Grow Ruck Sandhills – coming up in November.  Check webpage for more details.

It was great to be back and leading this group of devoted men.  I hope everyone has a great week!

~ Acolyte

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