Partner Ruckin

YHC, Bogey and Rudy gathered around the flag about 5mins til start….and then Rudy left.  Why did he leave?  Maybe he was finding Pokemon…maybe he was avoiding the 2-3 record of the Irish… maybe Cowbell called him and said not to go (Cowbell texted at 5am and told me he was too sore to post…WHAT IS THAT!)…..maybe it was all the above.  Bogey was confused…he thought he had the Q.  Nope, YHC had the Q, and it is the start of #ruckseason.  JV, Bubba & Marlin made up our Pax of 5. Here is what we did, but first….

DISCLAIMER

The Thang

Mosey on over to the rock pile, and grab a small one for the first COP.

30x Rock Jacks IC
20x Rock Marches IC
25x Rock High Knees IC….oh hey, Amnesty….and you brought a rucksack… Perfect!
30x Rock Squats IC

The ruckless Pax kept their rock (not sure why I told them too, we didnt use them again) and a quick mosey over to the track.  Split up into 3 groups of two.

Group #1: Ruck across the football field and back (timer)
Group #2: Merkins AMRAP
Group #3: Big Boy Situps AMRAP
Rotate til you make it thru all stations.

Break up into 2 groups of three.  Pax #1 over to the opposite side of the football field for an extra mosey (what we Southerners call lagniappe), and Pax #2 (w/ruck on) & Pax #3 (ruckless) on close side.

Rucker moves across the field and passes ruck to the other Pax on other side.
Alt. Lunges AMRAP (Rucker moving away from you)
Squats AMRAP (Rucker moving towards you)

Got thru two cycles of this, then circled up for another COP.

Jack Webbs (1:2 Ratio) to 10merkins / 20 air presses

Left the rucks here, and broke back into 3 groups of two.

Group #1: 400m run (timer)
Group #2: 15x Flutter Kicks IC / 15x Hello Dolly IC (Keep cycling through)
Group #3: Pullups AMRAP

One time through this due to time, brought our rocks home, and back to the flag.

Hey there, Rudy!  Let’s do a burpee clock!

Burpee Clock – Pax circles up in high plank, then one Pax performs 4x Burpees.  Once done, next Pax starts their 4x Burpees.  Finish when all Pax were done.

Finished with a COT.  Ended up with 6-1/6 Pax at the end.  Great work men!

Naked Man Moleskin

Great start to ruck training!  There is still time to sign up if you are interested.  I will be sending out daily emails about training.