Ruck It PreBlast

  • 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.

Ruck It BackBlast – Logging In

  • When: 09/30/19
  • QIC: Bitcoin
  • The Pax: Double Dipper, Hilfiger (Respect), Purdy Mouth, Schrute, Bitcoin (QIC)


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!

Ruck It PreBlast

  • WHAT: Ruck It
  • WHERE: Union Point Park Gazebo
  • WHEN: Monday, Sept. 30, 2019; Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Low 70s & Humid - Just fine for a ruck
  • WHY: Just Because
  • PREVIEW: Please enter your Login ID


    • Minimum Ruck Weight:  30lbs.

Ruck It BackBlast

  • When: 9/23/19
  • QIC: Bitcoin
  • The Pax: Double Dipper, Bitcoin (QIC)


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.

Ruck It BackBlast – Catch Me If You Can

  • When: 09/16/19
  • QIC: Bitcoin
  • The Pax: Doorknob, Double Dipper, Hilfiger (RESPECT), Bitcoin (QIC)


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!

Ruck It PreBlast

  • WHAT: Ruck It
  • WHERE: Union Point Park Gazebo
  • WHEN: Monday, Sept. 16, 2019; Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Dark, 73 degrees w/ 100% humidity
  • WHY: Hey, it's Monday
  • PREVIEW: Catch Me If You Can Variation


    • Minimum Ruck Weight:  30 lbs.

Ruck It – Core Work

  • When: 09/09/19
  • QIC: Acolyte
  • The Pax: Bitcoin, Double Dipper, Hilfiger, Acolyte (QIC)


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

Ruck It BackBlast – Work Day

  • When: 9/2/19
  • QIC: Bitcoin
  • The Pax: Hilfiger (RESPECT), Bitcoin (QIC)


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!

Ruck It BackBlast – August #RuckingChallenge Complete

  • When: 08/26/19
  • QIC: Bitcoin
  • The Pax: Hilfiger (RESPECT), McRib, Mr. Roboto, Bitcoin (QIC)


A Pax of 4 posted early this morning — 15 minutes earlier than normal — to finish the month strong.  Today was workout #4 in the series for the month of August, entitled Bank & Yarborough Workout.  A little history:

Colonel Aaron Bank and Lieutenant General William P. Yarborough were both instrumental in establishing the  Special Forces.  Col. Bank served in the Army from 1942 – 1958.  During WWII he was assigned to the Office of Strategic Services and participated in guerrilla operations in Europe.  After the war, Col. Bank became a leading advocate for the formation of a professional Special Forces division.  Working with Col. Russell W. Volckmann, they convinced the Army that such a force was needed.  In 1952, Bank became the first commander of the Army’s first Special Forces unit, called the 10th Special Forces Group (this number was selected to confound the Russians with suspicions of nine more such units).  In establishing the 10th SFG, he drew upon former members of the “1st Special Service Force” known as the Devil’s Brigade, as well as veterans of the OSS, the Parachute Infantry units, and guerrilla elements in the Pacific.

Lt. Gen. Yarborough served in the Army from 1931 – 1971.  One of the early founders of Special Forces, he began as a Test Officer for the Provisional Parachute Group in 1941.  He designed the paratrooper’s boot, uniform and qualification badge (jump wings) and a number of aerial delivery containers for which he received U.S. patents.  In 1961 he hosted President Kennedy at Fort Bragg and was able to acquire further funding to develop Special Forces.  In addition to securing funding, he had the Green Beret authorized as official headgear for the SF.  Subsequently, his design of the original parachutists’ uniform was incorporated into the 1973 Army tropical uniform that was later worn by all Army units in the Vietnam War.

Pax gathered at 0510 with a hard start at 0515.  Mission Statement and Disclaimer were recited and we jumped right in.

THE THANG

  • 3 mile ruck, then
  • Partner A Sprint 50 yards, Partner B Static Overhead Ruck Press & Flip Flop
  • Partner A Sprint 100 yards, Partner B Static Overhead Ruck Press & Flip Flop
  • Repeat Partner Work 2x more for total of 3 full iterations.  On the 3rd and final rotation, the sprint is performed while carrying the ruck in your arms.

COT

YHC gathered the Pax and we counted off, then sounded off with our particular Hospital Name, Age & F3 Name.  Announcement – Register for the Iron Pax 2019.  Prayer was offered and we were dismissed at 0615.

For those of you who want/need to complete this workout solo, once you have done the 3 mile ruck, hold the overhead ruck press for 10 seconds then spring 50 yards, hold the overhead ruck press for 20 seconds then sprint 100 yards.  Rinse & Repeat with coupon sprint for third time.

Here is the link to order your patch once you have earned it — Honor System in full effect so have integrity:

https://www.goruck.com/patch-guerrilla-ops/

It’s been a great month of work for the Guerrilla Ops August #RuckingChallenge.

Bitcoin out!