Ruck It! Backblast

A group of 7 men came together on this hot and humid morning in attempt to become eminently qualified men. Each survived Moonshines first time as QIC.  Recommended weight for rucksack was 30 lbs.

WARM-O-RAMA

  • 3-minute walk to convention center with Rucks on.
  • Bodyweight squats – 20 reps
  • Anke rotations
  • Merkins – 20 reps

THE THANG

  • Ruck down Front Street.
    • Suitcase carry for one block switching arms halfway
  • Ruck to TBC grass parking lot
    • Get ups – 5 reps
    • Ruck squats – 30 reps
  • Ruck down Broad street towards the river
    • Bent over ruck rows – 50 reps (held rucksack in flexed position on 20th and 50th rep)
    • Overhead ruck press – 30 reps
  • Ruck towards bridge stopping mid bridge and back to Union Point
  • Half hay bale – 5 reps each side

Thanks for letting me lead this morning! – Moonshine

 

Leave a Reply

Your email address will not be published.