A 4-Pax claimed victory over the fartsack this morning and posted for Ruck It. YHC was glad to be back at it after a 2 week layoff from this AO. Mission & Disclaimer given. Morning was a bit chilly, so we started with a brief, but intense warm-up:
WARM-O-RAMA
- Sungods, IC, 10x & Reverso
- Yesses, IC, 10x – Demonstration provided by YHC; Exercise learned at GrowRuck 17
- Nos, IC, 10x – Demonstration provided by YHC; Exercise learned at GrowRuck 17
- Static One Arm Ruck Press and Hold w/ Squat, OMD, 10x & Switch Arms
THE THANG
Ruck up with one Pax also grabbing our old friend, the 40 lb. sandbag. Ruck some distance while exchanging the Coupon periodically.
Stop #1 at First Citizens Bank Drive-Thru
- Yesses, IC, 10x
- Nos, IC, 10x
- This area has an incline up from the road to the drive-thru area. Ruck on front and perform a feet-first crab walk up the incline to the farthest brick column of drive-thru. Ruck on back and Bear Crawl back down incline.
- Continue Rucking with Coupon
Stop #2 at corner of Broad & George
- Merkins, IC, 10x
- Upright Ruck Rows, IC, 10x
- Continue Rucking with Coupon
Stop #3 at corner of Pollock & Middle
- Floor Wipers, IC, 10x; Exercise learned at GrowRuck 17
- Bent-Over Ruck Rows, IC, 10x
- Continue Rucking with Coupon
Stop #4 at Union Point Park
- Yesses, IC, 10x
- Nos, IC, 10x
Hard Stop @ 0615. No Mary as core was engaged/utilized throughout.
If YHC missed anything exercise-wise, please post in the comments. Was just having too much fun this morning!
COT
Count-O-Rama, Name-O-Rama & Announce-O-Rama (Next Monday is YHC’s Birthday Q and will be a combined Ruck It/Fartlek. All Pax to assemble at NBG&CC for the morning. PreBlast to come later). Prayers for upcoming travels, family, etc.
II Fingers on Q for Bushwood.
Bitcoin, out!