What a morning for Ruck It.  Misting, cooler temps, wet grass, and a 40 lb. sandbag thrown in for good measure.  A Pax of 5 posted and we got started at the appointed time with the Welcome and Mission Statement.  No Disclaimer given as each of the Pax is well-experienced.

WARM-O-RAMA

• Sungods, IC, 10x Forwards, 10x Reverso
• Cotton/Carrot Pickers, IC, 10x

THE THANG

YHC had pre-positioned the Bag-O-Sand at the starting point, as well as a cone down range about 25-30 yards.  Theme of the day – Station Work.  Each Pax performed the subject exercise at the station, rotated to the next station until each Pax had a turn at each station.  After each round, Pax took a quick lap around the block.  Modifications noted below.

Round 1

• Station 1 – Sandbag Clean and Underhand Throw – down to cone and back
• Station 2 – Ruck Curls – AMRAP until Pax 1 & 3 return to starting point
• Station 3 – Ruck Bear Crawl to cone and back
• Station 4 – Overhead Ruck Press – AMRAP until Pax 1 & 3 return to starting point
• Station 5 – Upright Ruck Rows – AMRAP until Pax 1 & 3 return to starting point
• Lap around Block

Round 2

• Station 1 – Same
• Station 2 – Same
• Station 3 – Ruck-On-Front Crab Walk to cone and back
• Station 4 – Same
• Station 5 – Same
• Lap around Block with YHC offering an analogy/philosophy for AMRAP and Mr. Roboto providing a story with no punchline.

Round 3

• Station 1 – Same
• Station 2 – Same
• Station 3 – Ruck Lunge Walk to cone and back
• Station 4 – Same
• Station 5 – Same
• Lap around Block with 2 stops for Ruck Caterpillars, 5x, OYO and return to grassy area for:

MARY

• LSF with Static Ruck Chest Press, IC, 20x
• Box Cutters with Static Ruck Chest Press, IC, 20x
• American Hammers (no ruck), IC, 20x

COT

• Count-O-Rama, Name-O-Rama & Announce-O-Rama (Remember Deuce and his injury; Doorknob had successful heart stent procedure; Hilfiger reported a successful weekend of Gospel presentation at the Pamlico County prison; Mr. Roboto’s M will be starting a pursuit of an MBA; Need some QIC’s for Ruck It, especially for next Monday, Oct. 14)
• YHC offered prayer and Pax was dismissed

Overall, Pax got in some excellent work today.  Even with cooler temps than last week, the sweat factor was much increased from our previous get-together.  Lil Wayne on Q for Bushwood, so you better bring your A-Game.

See You In The Gloom.

Bitcoin, out!

• WHAT: Ruck It
• WHERE: Union Point Park Gazebo
• WHEN: Monday, October 7; Gather 0525, Hard Start 0530, Hard Stop 0615
• WHO: Any man or FNG
• WEATHER: mid-60's
• WHY: Let's work
• PREVIEW: Hopefully harder than last week




Minimum Ruck Weight:  30lbs.


Bitcoin

A hearty Pax of 5 posted this morning for the weekly rendition of Ruck It.  Kotters to Purdy Mouth (sadly, sans tights) and Schrute.  Gathered in the Gazebo where the Mission & Disclaimer were given.

WARM-O-RAMA

• Sungods, IC, 10x Forward; 10x Backwards
• Shoulder/Tricep Stretch OYO
• Touch you toes (Hamstring Stretch), OYO

THE THANG

Pax assembled at rear of YHC’s pickup truck where several logs were waiting.  Each log was, generally speaking, long enough for 2 Pax.  One log was a little longer, and therefore provided ample room for 3 Pax.

• Log Sit Ups, OMU, 15x
• Log Sit Ups OMU, 15x — Much uncontrolled laughter here between Purdy Mouth and HIlfiger.  Something about Three Men and a Log …
• Log Chest Press, OMU, 15x
• Partner A – Log Flips, 10x down, 10x back; Partner B – Plank — Flip Flop (Al Gore for the 6)

Pair Up for Ruck Log Carry with several stops for exercise.  Free Pax to rotate with a log-totin’ Pax as needed.  Route covered Gazebo, down E. Front Street to Traffic Circle, down Broad Street to Middle Street, Middle Street to S. Front Street and back to Gazebo.  Exercises performed were (Non log-carrying Pax performed exercised with Ruck):

• Alternating Log Shoulder Press, OMU, 20x
• Log Curls, OMU, 20x
• Upright Log Rows, OMU, 20x

Upon return to Gazebo, coupons were deposited back into YHC’s pickup truck.  With a couple of minutes remaining, we performed:

• Ruck Swings, OMU, 20x
• Bent Over Ruck Rows, OMU, 20x

Counted off, Name-O-Rama and Prayer.  Lifted up an opportunity for Prison Ministry to present the Gospel.

YHC needs to increase the intensity of these workouts.  Will work on it.  In the meatime, feel free to sign up to Q.

Very good start to the week, men.  Peeping Tom on Q for Bushwood.

Bitcoin out!

A Pax of 2 rolled out of the Fartsack this morning for the weekly version of Ruck It.  Very informal morning with conversation interspersed with a couple of stops for Ruckercise.

Stop #1 @ History & Education Center (Butterball’s Bench)

• Merkins, 10x
• Step Ups, 10x
• Tricep Dips, 10x

Stop #2 @ corner of Broad & George

• Ruck Curls, 10x
• Upright Ruck Rows, 10x
• Bent Over Ruck Rows, 10x

Total distance covered was just short of 3 miles and included the 2 aforementioned quick stops.

A Pax of 4 greeted the new day/new work week for Ruck It.  Several Pax were mildly disappointed that Purdy Mouth (and his tights) were not in attendance.  Side note – Go see “I Hate Hamlet” at the New Bern Civic Theater and you will know about what YHC is referring.  Greeting, Mission Statement and Disclaimer given, and we began, with YHC providing the description of what to expect as we rucked.

PHASE 1

One Pax would begin by carrying  the 40 lb. sandbag, in addition to his 30 lb. ruck.  After approx. 5 minutes, a signal was given upon which the Pax with the sandbag would stop and perform 10 sandbag cleans, while the remaining Pax would lunge walk ahead.  After the 10 ruck cleans, that Pax would give a signal for the remaining Pax to resume rucking.  The Sandbagging Pax would then have to close the gap in order to surrender the sandbag to the next Pax, who would then ruck for a period of time before doing his cleans.  Repeat until all Pax have performed their set of cleans and have caught up with the Pax.

PHASE 2

One Pax would again carry the sandbag until the signal.  At the signal, a 2nd Pax would stay behind and perform squats while the first Pax again performed 10 sandbag cleans.  The remaining Pax would continue rucking, thereby creating a longer distance between the two pods.  Pax A and B would then, as a team, share the sandbag and catch up to the other Pax.  Upon closing the gap, Pax B would then carry the sandbag until it was his turn to stop with another Pax.  This was repeated until all Pax carried once and caught up twice.

Returning from our 2.3 mile route, we still had time to complete a quick lap around the Union Point Park block, with each Pax taking a final leg with the sandbag.

Total distance covered of approximately 2.5 miles for the morning.

Circled up for Name-O-Rama, Announcements and Prayerful Conclusion.

Great work!

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

A Pax of 2 posted in the Gloom of this morning ready to work.  Routine was simple while the execution proved to be a little more challenging.  Ruck for a bit, then perform the following set of exercises:

• Overhead Ruck Press, 25x, OYO
• Ruck Curls, 25x, OYO
• Upright Ruck Rows, 25x, OYO
• Bent Over Ruck Rows, 25x, OYO

We covered a little over 2 miles and completed 4 sets of exercises for 100 reps of each movement.  Total weight moved (30 lbs x 400 total reps) was 12,000 lbs, or 6 tons per pax.  How’s that for a Labor Day …

Bitcoin out!