A Rough & Ready Pax of 5 posted this morning for Ruck It. Billed as an alternative to the Fartlek, YHC had been wanting to do this routine for some time now. Glad it finally worked out. Kotters all around to each of the Pax. Mission Statement and Disclaimer was given and the morning’s activity was described.
THE THANG
Indian Ruck – Pax in an appropriately distanced single file line. Start rucking. Last Pax in line grabs the 40 lb sandbag and works his way to front of the line – just like an Indian Run – and then drops the sandbag. When the last Pax in line reaches the sandbag, he shoulders it and works his way to the front. Continue this process over the entirety of our route through and around the Historic District, with stops along the way for Ruckercise.
Stop 1 – Riverfront near Purdy Mouth’s abode
- Upright Ruck Rows, IC, 10x
- Bent Over Ruck Rows, IC, 10x
- Overhead Ruck Press, IC, 10x
Stop 2 – Front of NBPD
- Rucked Up Irkins, OMD, 20x
- Rucked Up Dirkins, OMD, 10x
Stop 3 – Butterball’s Plyometric Playground
- Ruck Curls, IC, 10x
- Step-Ups, IC, 10x
MARY
- LSF w/ Chest Press, IC, 20x
- Yes’s, IC, 20x (On back, feet raised 6 inches, ruck on chest, perform an affirmative motion with head)
- No’s, IC, 20x (Same posture as Yes’s, but perform a negative motion with head)
COT
Very loosely-spaced Circle for count-off, announcements, and prayer. F3 Cape Fear to celebrate 10 years – coming January 2021. More info as event gets closer.
Good to see my fellow Ruckers this morning, which greeted us with a remarkable sunrise as we left sweat impressions near the Union Point Park flagpoles.
Have a great week, men!
Bitcoin, out!