A 3-Pax broke free from the Fartsack this morning and gathered at an alternative AO for Ruck It.  We assembled at Forbes Mobile Home Supply in James City for the purpose of using the Pedestrian Bridge over US Hwy 70.  YHC broke out the 40 lb. sandbag (SB) and we got started with:

WARM-O-RAMA (without Rucks)

• SSH, IC, 10x
• Cotton Pickers, IC, 10x
• Down Dog Calf Stretch

THE THANG

Pax rucked up with Q sporting the SB and we convened at the base of the steps.  At this point, the day’s evolution was explained – easy concept, difficult execution.  One Pax would do 10 SB Cleans while the remaining Pax would do 5 Diamond Merkins and then hold a Plank while waiting until all SB Cleans were performed.  The Pax with the SB would then hoist and place said SB on his shoulders and the entire group would transit up the steps (was it 35 or 36 steps?), across the Bridge and down the steps on the other side.  Once back on ground level, the same iteration was repeated with same Pax performing 10 SB Cleans while other 2 Pax performed 5 Diamond Merkins plus Plank.  Re-route back up steps, over Bridge and down to starting point where SB was handed off to a different Pax.  Rinse & Repeat until each Pax completed 3 full rotations.  Due to time constraints, our 4th time was modified.  This time, after the SB Cleans/Diamond Merkins, etc., the Pax utilized the ramp for an up and over, with YHC underneath the SB.  On the return trip, McRib was the SB Sherpa and called an audible for a backwards walk up the ramp, standard walk across bridge and backwards walk down the ramp.  With just a minute or two left, our final trip consisted of using the steps to ascend and the ramp to descend, also in a backwards alignment.  Hilfiger was the load bearer for this final trip.

All told, each of the Pax did 75 Diamond Merkins and 70 SB Cleans (rough SWAG here), all the while being rucked up with their individual load ranging from 30 – 40 lbs.  No Mary as the core was engaged for most, if not all, of our morning.

COT

Closed with Name-O-Rama and Prayer.  Felt good to deruckify once it was over.

What did we learn?  The SB makes a huge difference in going both up and down the steps.  The extra 40 lbs. was no joke, especially as the event wore on.  Heart Rate was way up early and stayed there until completion.  YHC was wishing for more Pax at about the halfway point in order not to be subjected to the burden yet another time, but alas, it was not to be.  Rather, all Pax embraced the suck with gusto and carried on, as it were.  View from the top of the Bridge was great, with the Neuse River providing appropriate natural beauty.

Reminder that Black Ops has a Rucking option.

In the words of McRib, “It is a great way to start the day.”

Bitcoin out!

5 men kicked the fartsack to show up for a little rucking this morning. Here’s what they got.

Warm-a-rama:

• Windmills x10 IC
• Moroccan Night Clubs (not Abe Vigodas) x10 IC
• Cotton Pickers x10 IC

Thang:

Ruck at quick pace out of Union Point toward Pollock St. Left on Pollock to City Hall steps for Calf Raises x50 OYO. Continue back down Craven to the lot across from Morgan’s for 2 rounds of 7’s. Squats/Merkins and then Squats/Deadlifts.

Cross Craven into the central parking area between Middle and Craven streets. There we did an approximately 30 yd Lunge Walk with Ruck overhead.

Quick stop in Bear Plaza for some Step Ups x10 each leg, OYO.

Left on to Middle with a stop at S. Front for Al Gores while we waited for the traffic light to change and the recycling truck to pass through the intersection.

Our next 30 yds was an Inch worm. From standing position, hands down to feet and walk hands out for 1 merkin, then walk feet up to hands and stand up. Repeat for 30 yds.

Quick pace toward behind the Double Tree and down to the rear of the Convention Center. Stop for Derkins x10 SC and then Irkins x10 SC. Continued quick pace back around front and then on to the Gazebo for

Mary:

• Big Boy Sit-ups (using Ruck on feet as counter weight) x20 SC
• LSF with Ruck Press on the Pax count x12 IC
• Freddy Mercuries sans ruck x10 IC

That was it. The Pax crushed it today. Nothing but perserverence despite the thick humidity and difficult exercise. However, it must not have been enough for Bitcoin since he felt obligated to do some more pull-ups after COT.

Next week’s Ruck It will meet at the Forbes Mobile Home Supply (https://goo.gl/maps/KxRu2wbDbC94gtsq9) for a little ramp and stair work. Don’t forget to sign up for Sasquatch! Seriously, it’s a good time.

Mr. Roboto
ども ありがと

A PAX of 6 showed up this morning for a remake of the classic 300 workout.  After a brief explanation of the workout plan, we jumped in.

Warm-O-Rama

• SSH x 20
• Cotton Pickers x 10
• Wide Cotton Picker Stretch
• Cat/Cow Stretch
• Downward Dog
• Upward Dog
• Shoulder/Tricep Stretch
• Neck Stretch

The plan of the workout was as follows:

25 Pull Ups – No pack (modification – 5 second hang = 5 pull ups)

Lap around parking lot

50 Dead Lifts – with pack

Lap Around Parking Lot

50 Pushups – no pack (modification = 25 pushups with pack)

50 Step Ups with pack (modification – box jumps without pack)

50 American Hammers

Lap around parking lot

50 Squat Presses

Lap around parking lot

25 Pull Ups

Great work this morning gentleman.  Special prayer request for Double Dipper as he heads to Florida this week to join and relocate his family to New Bern.  We are excited for you to be reunited with them all and look forward to meeting them.  Godspeed

Announcements – Sasquatch sign up is now live under our pre-blast page.  So far Bitcoin, Shrute, and myself are signed up to Ruck.  Would love to have another great showing from New Bern PAX.

“Keep your face always toward the sunshine – and shadows will fall behind you” – Walt Whitman

I hope everyone has a wonderful week. Thanks for the opportunity to lead this morning!

~ Acolyte

 

 

 

A Pax of 5 posted this morning to greet the dawning of a new day.  After assembling at the Union Point Park Gazebo, the Mission Statement and Disclaimer were given.  Pax then rucked up and we headed out.

THE THANG

• 1 mile ruck from Gazebo, over bridge and back to Convention Center corner.  Pace was a brisk 4 mph (1 mile covered in just under 15 minutes).  Pax took the time to converse with each other during this phase.  Benefit of Rucking.
• 12 minute Beat Down consisting of:
  • LSF with Static Ruck Press, 4ct., IC, 25x
  • Overhead Ruck Squats, 4ct., IC, 20x
  • Merkins, OMD, 10x
  • Rinse & Repeat, Rinse & Repeat for a total of 3 complete sets.
  • Note:  This was more difficult in real time than on paper.  YHC started having some “issues” with the cadence the third time through.  What in the world happened to all of the dissolved oxygen that is supposed to be part of the atmosphere???
• Time to catch our collective breath with a ruck at similar pace from Convention Center, back across bridge to the stop light near Bridgepoint Hotel/Outback, where we paused to do some quick work on our Ruck Carrying Group (Lats & Traps):
  • Upright Ruck Rows, 4ct., IC, 20x
  • Bent Over Ruck Rows, 4ct., IC, 20x
  • Got an unexpected benefit of some forearm work here
• Ruck back over bridge and return to Gazebo for a total distance of approx. 1.2 miles.
• Pax finished with a minute to spare and were rewarded with no Mary.

ANNOUNCEMENTS

• Sasquatch info can be found from our website – See above and right for the picture of the beast.  Link will take you to the F3 ENC Preblast with all the details.
• As with other AO’s, Pax are encouraged to sign up to Q.  A Co-Q is fully acceptable for those with performance anxiety.

Closed with Name-O-Rama and Prayer.  Keep Cantore in your prayers.  He’s on an extended stay on the IR with a foot/heel problem.

Excellent effort this morning.  Looking forward to a great summer of Rucking!

Bitcoin out!

 

 

“Our flag does not fly because the wind moves it.  It flies with the last breath of each soldier who died protecting it.”     — Unknown

A Pax of 4 greeted the morning ready to move out from an alternative AO, Tabernacle Baptist Church.  Once assembled, the Mission Statement and Disclaimer were recited.  YHC then gave instructions for theme of the morning ruck — Carry On.

THE THANG

In addition to our individual rucks, we had our 40 lb. sandbag.  Rules were simple; each Pax would take a turn with the sandbag on a rotating basis.  The Pax with the sandbag could carry his ruck in the conventional manner.  The remaining Pax without the sandbag would carry their rucks in a non-conventional manner of their choosing (i.e. suitcase carry, front carry, overhead carry, cradle carry, etc.).  Sandbag would not touch the ground during this phase.  The idea here was teamwork and communication, vital skills, especially to those who serve.

Route:  Tabernacle Baptist Church rear parking lot to the National Cemetery and back.  Once at the cemetery, the sandbag was left outside of the gate, symbolizing the burden we did not have to carry due to the sacrifice made by those in uniform.  The Pax kept rucks on as we walked up and back through the cemetery, symbolizing the burden we must still bear as husbands, fathers and community leaders.  What a sight – the road was lined with multiple American flags, and each grave marker had its own smaller flag posted.  As we rucked through the cemetery, some of the Pax mentioned the names of family and friends who passed away while in uniform.

Upon leaving the National Cemetery gates, the Pax once again picked up the sandbag and returned along the same route and continued to Carry On.  Total distance estimated to be 2.6+ miles covered in our allotted time.  No Mary.

COT

Announcements:  Sasquatch July 27 – sign up for this great event.  Black Ops on Thursdays has a Rucking option – no ruckercise, just rucking.  Meadows Park in Trent Woods @ 0530.

Pax circled up for Count-O-Rama and Name-O-Rama with YHC sending up a prayer to close out our time.

If you have not already done so, YHC would encourage each of you to take your family out to the National Cemetery and take a stroll through it.  Take some time to explain to your 2.0s what service, dedication and sacrifice means.  A little perspective can be a great thing.

Hope all Pax enjoys their day with their family.

Bitcoin out!

3 Men posted for a beautiful morning of Ruckership with a side of Fartlek. Coupons this morning were the shovel flag and a 40 pound sandbag.

Started with Sun Gods x10 IC, forward and reverse, Cotton Pickers x10 IC, and Imperial Walkers x10 IC.

PAX were instructed to grab the shovel flag and the sandbag and off they went. The group passed the coupons after each stop.

Traffic circle field: Sandbag Pull Throughs with Merkin. Line up about arm’s length apart, Rucks on. Pax pulled the sandbag from one side of their body, using their opposite side arm, through to the other side of their body. Once through, that Pax called “down” to initiate the group merkin. Next Pax pulled the sandbag through and called the merkin, and so on down the line. Last man repeated the process in the opposite direction until the sandbag reached the first man. Down and back twice. Rinse and Repeat for one down and back.

Sculpture Garden: Linked Arm Lunge Walk. Pax linked arms so that the lunge walk would be in unison. Lunge to far sculpture. Take a break for Squats x10 SC. Linked arm lunge walk back to where the shovel flag was planted.

O’mark’s Rear Parking Lot: Ruck Pull Throughs with Merkin. With rucks off, pax now pulled their own rucks through to the other side followed by a merkin. 10x SC. Rinse and Repeat.

CresCom Bank Parking Lot: Squats, 3 Rounds. Counted by pax who shouldered the sandbag, rotate sandbag for each round.

Zaytoun-Raines Field: Merkins x10 IC. Rucks off. Sprint to Middle Street intersection, mosey back. Sprint to The Next Chapter Books and Art, mosey back.

Crossing East Front back into Union Point Park, Partner Sandbag Carry at double time pace. Shovel flag carrier ran circles around sandbag team.

Gazebo Field: 6 ct. Squat – Ruck Press – Overhead Press x10 IC. LSF x20 IC.

Sasquatch! Ruck or Run options.

Mr. Roboto
ども ありがと

On a seasonably warm and humid morning, a PAX of 6 gathered for a post-Mother’s Day workout.  As the clock struck 0530 – we got started.

Warm-A-Rama

• Cotton Pickers x 10
• Runners Stretch
• Downward Dog
• Sun Gods x 20
• Shoulder/Tri – Stretch
• Neck Stretch

The Thang;

Todays workout complete a reverse loop along East Front Street to Broad Street to Hancock Street to South Front Street and back.  We completed 4 stops for a series of exercises which included:

• Ruck Pack Swings x 12
• Blast Off Pushups x 12
• Squats x 12
• Overhead Press x 12
• Mountain Climbers x 12
• Monkey Humpers x 12 (1 set)

We made it back to the gazebo in enough time for 1 set of 10 pull ups or 10 leg ups – depending on your preference.  We closed with announcements and prayers.  DOn

• Don’t forget Saturday is our turn to join JAX for their kickoff AO.  Oz on Q.  See previous Back blasts for details and locations.  Caravan of Clown cars to meet.

Have a great week everyone!!

~ Acolyte