AO: The Wood
When: 12/31/2022
Number of Pax: 23
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
The last day of 2022 and just might be the last chance to get your ruck on. Scat through up a Pop-up Ruck at TR. YHC turned it into a little competition…. Who can get the most HCs?
This will be a fun Ruck, let’s call it an FR. The FR will include rucking and some PT set to some tunes. In the Preblast, I requested a song from each PAX and created a Playlist
Great weather for a ruck. I was monitoring numbers and chose two HIMs (Foreclosure & Millville) as squad leaders. Sent them a DM and a heads-up about what was about to go down
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
Warm-O-Rama
Capri lap around the parking lot
Good Mornings (10)
Abe Vigodas (10)
Arm Circles (10 fwd & 10 bkwd)
The Thang
Line-up in two columns & Indian Run to the parking lot off main road (¼ mile) to main lot
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
https://youtu.be/iYcbfc_UB6M
Line-up in two columns & Indian Run to the back of the hill, then head to the school far parking lot (¼ mile)
Chumbawumba
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you get down on the ground with ruck on. While not getting up and down, you are continuously doing grady corns. In the end, you will do about 227up & downs.
https://youtu.be/OQhbt2c8JqU
Line-up in two columns & Indian Run back to the main parking lot toward the far end
Thunderstruck
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Big Boy for every “thunder!” that is heard in the song. Plank during the rest of the song.
https://youtu.be/lhg9bYNLvOg
Line-up in two columns & Indian Run to the big parking lot
Get Lucky or not so much
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a BIG Boy Everytime the song says “we’re up all night” do a leg lift
https://youtu.be/5NV6Rdv1a3I
Line-up in two columns & Indian Run to the big parking lot
(Head back to flags)
Moby Bring Sally Up
Air Squats with rucks
https://youtu.be/6A2V9Bu80J4
6MoM
Flutter kicks w/rucks held in the air
Love sacks
Plank
Circle of Trust
The 5 core principles were not recited at the beginning of the workout. I used this opportunity to disrupt the status quo. It felt lately as if we were just reciting words and not thinking about the meaning. So i asked a PAX to volunteer and state the first core principle and how the beatdown achieved this one. Then I asked for another volunteer and then another until all were complete. Freed To Lead. To be a true leader, one must provide Disruption to move the group to a place of Advantage
#StrongerTogether
Naked Man Moleskin
While we had fun with the tunes and it wasn’t just ab out & back, it was effective. Great way to wrap up the week
Whisky in the jar,oh!