AO: The Colosseum
When: 09/21/2022
Number of Pax: 22
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bunker
Introduction
Another glorious day for a ruck club at the Colosseum. This was not your typically ruck club as we brought out all the toys for this one.
Warm-O-Rama
Bunker Special
Motivators from 7
Tappy Taps
Imperial Walkers
Arm Circles
Michael Phelps
The Thang
It was a partner station workout this morning. We had 11 stations in which one partner did the PT while the other partner did some sort of movements with their ruck or sandbags. Each station had various weight where PAX could pick the weight they were comfortable with. Each station had a cone that PAX would carry or ruffle to and return. Once the partner returned from the movement PAX switched exercises. When the timer went off we rotated stations. Each Station was 2 minutes and 45 seconds long.
Station 1- Suit Case Carry and Grady Corns with Pavers
Station 2- Sandbag toss and Hand Release Merkins
Station 3- Sandbag Burpees and Ruck Sack Pulls in the grass
Station 4- Ruck Curls and Sandbag Carry to cone and back
Station 5- Ruck Squats and Sandbag Carry to cone and back
Station 6- Dead lift and Ruffle
Station 7- Ruck chest press and Ruck Rifle Cary
Station 8- Hold Plank with Ruck and Lunge Walk
Station 9- Bent over Rows and Sandbag Carry
Station 10- Over Head Press and Bear Crawls
Station 11- Ruffle to the end of the lot and back
Circle of Trust
Shared the following quote.
“If you fail, never give up because F.A.I.L. means ” first attempt in learning”; End is not the end, in fact E.N.D. means ” effort never dies”; If you get No as an answer, remember N.O. means ” next opportunity”
Ended in Prayer.
Naked Man Moleskin
Kudos to all the newer ruck club PAX that go after it today even though they had no idea what they signed up for. Way to push yourself and embrace the suck!