AO: The Ridge
When: 06/21/2022
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
GTE is a less than a month away, wanted to give the PAX a taste of what the opening beat down could be like, cannot replicate this portion 100% because its a changing target all the time, but just tried to give the best experience I could
Warm-O-Rama
Motivators from 8
Good Mornings
Knee and ankle rotation
Sexy Mamas
Michael Phelps
The Thang
100 Yards marked out, cones every 25 yards
Start at goal line,
- two Minutes of Merkins ( no Ruck)
- Two Minutes of Big Boys (no Ruck)
Lunge Walk to next cone
- had pax line up rucks, were not in straight line, 18 burpees as punishment
- 30 4 count squats
Bear crawl to next cone
- Had PAX line up Rucks, were not in straight line, 10 burpees as punishment
- 20 Thrusters on my down
Low crawl to next cone
- Had Pax line up Rucks, were not straight line, 12 Burpees as punishment
- 20 Love Handles IC each side
Shuffle to last Cone
- Had px line up rucks, then we took a mosey around the entire field, had each pax look down the line to see how many were off- Did 18 Burpees as punishment
- Rucks Off Burpees on my down
Turn around Shuffle to next cone
- Had Pax line up rucks, 8 burpees as punishment
- Curls with Ruck on my up- 20
Low Crawl to next cone
- Had pax line up rucks, 14 burpees as punishment
- Overhead Press on my up 15
Bear Crawl to next cone
- Had Pax line up rucks, 6 burpees as punishment
- 25 Merkins on my down
Lunge Walk to last cone
- Had Pax line up rucks, they finally got it right
- 20 Ruck Get ups
Thang 2
Partner up
- Partner 1 farmer carries both rucks while partner 1 runs 100 yards down and back then to his partner, switch off. Partner 2 then runs to the far end of field, back to start cone, turns around and runs to his partner- 7 minutes
Mary
Love Handles
Hold Plank
Circle of Trust
Talked about the importance of training for grow ruck, train like you fight. I then went into detail on nutrition and hydration and how important that that begins now, and not a couple days before grow ruck. Your body needs to learn to adapt to drinking a shit ton of water, and learning to hold it in without pissing it out every 5 seconds.
Naked Man Moleskin
Very tough workout, on paper this looks quite simple, but the actual workout was tough and broke alot of pax down.