AO: The Wood
When: 07/06/2024
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
This was only my second time leading a ruck club, and since we did an out-and-back for my first ruck club, I wanted to mix it up this time. I just got back from celebrating my 20-year anniversary with my M in Jamaica, so ‘Jamaica’ and ’20’ were both heavily involved in the design.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
Warm-up exercises: Good mornings, trunk twists, side lunge with arm extensions, TIE fighters, hamstring scoops, Imperial squat walkers, Michael Phelps, and figure 4s.
The Thang
Thang 1: Before we rucked up, performed 20 burpee ruck-jump overs. First man complete had to yell out ‘Ya Mon’ when complete, which signaled the end of the exercise for all. Doozie finished first.
Thang 2: Ruck up and perform Bob Marleys (4-20s) together as a group. On one side of the parking lot, perform 10 ruck merkins on my down. Ruffle to other end of the parking lot and perform 10 ruck squats on my down. Repeat 4 times.
Thang 3: Got into a 2-line formation for the Cool Runnings (Jamaican bobsled team) loop. Since we had an odd number, I grabbed a flag and led the ruck from the front. Went around the 0.6-mile loop around the AO with multiple stops along the way for PT. Sometimes we rucked backwards on my callout. Along the way, we stopped for monkey humpers, plank holds, slow lowers, dead-hang knee pulls on the pullup bars, lunges, no surrenders, clock merkins on the hill, get-ups (Squidward got the ‘Ya Mon’), step-ups, and wall sits.
Thang 4: Finished the loop with a little time left before Mary, so we did a squat circuit (ruck squats, monkey humpers, and squat hold).
Mary: Love sacks, standing ruck twists, flutter kicks with ruck overhead, and big boys with ruck on your chest.
Circle of Trust
- Got to enjoy some time with just my M on our wedding anniversary trip to Jamaica. Glad we beat the hurricane.
- Wear sunscreen!
- Keep up with the backblasts on the website. While I was in Jamaica, I was able to pull different workouts from the website and worked out with my M every morning.
Naked Man Moleskin
Thanks Soft Hands for picking up the 6 today, and thanks Binford for the coffee. I pulled the burpee jump-over move from a Millville workout (congrats Doozie for the ‘Ya Mon’) and I got the ruck get-ups move from a Bob Villa ruck club (congrats to Squidward for the ‘Ya Mon’).