Truck Pull Prep

AO: The Colosseum

When: 07/31/2025

Number of Pax: 13

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Foghorn


Introduction

With the Special Olympics truck pull coming up in Plainfield in a week, figured that it would make sense to give PAX an opportunity to put hands on a rope and pull a truck so that the event isn’t a virgin experience.

Warm-O-Rama

Standard WOR: Motivators 6, Abe Vigodas, Tie Fighters, Good Mornings, Imperial Walkers

The Thang

Split PAX into 3 groups. rotating stations of lower body focus power & stretching – PAX lead.  Pulling station is timer station – teams rotate after pulling station complete 1 round.  Rinse / repeat.

Pulling Station:

  • Team nominates a driver for this round – driver will need to release air brake (pushed in is brakes off, pulled out is brakes on) when ready
  • Team pulls truck 75’ – south
  • Team stows rope and heads to back of truck and pulls truck back 75’ – north
  • Driver re-engages air brakes
  • Teams rotate

Station A [middle island]:

  • Round 1
    • 3 Tempo Goblet Squats (5-sec descent, 1-sec pause, explode up)
    • World’s Greatest Stretch (lunge + rotation, each side)
  • Round 2
    • 3 Coupon Deadlift + High Pull (explode up to chest height)
    • Jefferson Curl (light coupon, super slow spine roll/curl)
  • Round 3
    • 3 Bulgarian Split Squats (rear foot elevated on coupon, swap halfway)
    • 90/90 Hip Opener (hold 10–15 sec each side)
  • Round 4:
    • 3 Explosive Jump Squats (max height, soft landing)
    • Child’s Pose with Side Reach (hit lats/low back)

Station B [island north of flags]:

  • Round 1:
    • 3 L/R Step Up + Knee Drive (onto coupon, drive through heel, pull knee to chest)
    • Seated Forward Fold (reach for toes, spine tall)
  • Round 2:
    • 3 Sumo Stance Coupon Deadlifts (wide stance, strong hip drive)
    • Figure 4 Stretch (ankle over knee, seated or on back)
  • Round 3:
    • 3 Coupon Cleans to Front Rack (explosive hip pop)
    • Standing Quad Stretch (hold, swap)
  • Round 4:
    • 3 Glute Bridges with Coupon on Hips (controlled squeeze)
    • Cat-Cow Flow (for spine mobility)

 

Circle of Trust

Obvious to reflect on teamwork.  Pulling this 16,000lb truck is impossible by 1 person, becomes possible but very difficult with 2 (as Depends and YHC found out) and almost easy when you get to 4 pullers on your team.  Teamwork makes normally impossible feats possible.  However, we all need to remember to pull our own weight on teams, watch out for our team members and foster positive attitudes.

Naked Man Moleskin

Great to be able to experience pulling a truck, albeit it less than 1/2 the weight of the real truck in the Plainfield pull, with other guys.  Also, helpful to talk / try some techniques.  Good luck to the HIM doing the actual truck pull!

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