AO: Three Rivers
When: 07/01/2022
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
Spent a good portion of the night prior making sure that we had enough extra rucks and vest to cover all the inexperienced ruckers
Warm-O-Rama
Mosey around Parking lot
SSH IC 20
Good Mornings IC 10
Knee and ankle rotation IC 10
Sexy Mamas IC 10
Arm Circles IC 10
Michael Phelps IC 10
The Thang
Pearls on a string ruck style
- 20 Merkins with Ruck is the by in before leaving the WOR circle
- Ruck to Baseball field, partner up, patners approximately 20 yards from one anohter. Partner 1 bear crawls to partner 2 who is doing thrusters, Partner 2 then rucks up runs to partner 1 starting spot, turns around bear crawls back to patner 1, repeat (6 minutes)
- Ruck to path, ruffle to middle school parking lot
- Hold plank while 5 newer pax recite 5 core principles
- Step Ups- 10 each leg
- Circle up in outfield- Ruck Get Ups 6 each side
- Ruck to path, ruffle to parking lot, ruck to front of fitness center
- Overhead hold while newer pax recite 5 core principles of F3
- Ruffle/Ruck back to start
Circle of Trust
Talked about rucking culture, and the different types for rucks there are
- Regular Rucking
- Ruffling
- Carrying Heavy Weight
- Beat downs using ruck sack
encouraged PAX that are newer to rucking to give it a fair shot,
Naked Man Moleskin
Really great to see so many inexperienced ruckers getting after it. Three Rivers is a great place to start a ruck culture, hopefully it grows from there.