Ruck It BackBlast – Double Dare

With 0530 rapidly approaching, YHC was sitting in the Gloom pondering various life questions and wondering if any Pax would post.  About the time it was decided that today would be another solo act, both Mr. Roboto and McRib arrived, and YHC’s outlook on life improved dramatically.  Quick delivery of Mission Statement and we jumped right in with:

Workout #1 (courtesy of Gobbler F3 Tacoma/F3 Pittsburgh)

  • Ruck on ground to overhead press (one rep = lift ruck from ground to overhead with elbows locked out), 10x
  • Ruck Get Ups (one rep = ruck on front, lay on back, stand up, lay back down), 10x
  • Rinse & Repeat for a total of 10x cycles (100 reps of each exercised performed)

Ruck Up for 2 quick laps around Union Point Park

Workout #2 – The Ruckivator – (courtesy of Emmet F3 Kansas City)

Start with 10 reps of each and decrease by 1 each rotation

  • Louganis LBC (On your 6, start with ruck on ground above head and legs on ground. Bring legs  to 90 degrees and crunch torso up while bringing ruck overhead)
  • Chest Press
  • Skull Crusher (Lay on back, ruck tricep extension from ground to overhead.  Keep control of your ruck, otherwise you will find out why the exercise is so aptly named.)
  • Bent Over Row
  • Upright Row

Pax made it from 10 reps through 4 reps before Hard Stop @ 0615.

Lots of work, very little mumble chatter this morning.  Unexpected benefit of the workout – forearms and hands/grip were challenged.  COT for Count/Name-O-Rama and Prayer.

Need a Q for Bushwood.

Bitcoin out.

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