“If you carry your cross joyfully, it will carry you.” – Thomas A Kempis
YHC dropped a ruck workout teaser late last night… so figuring we would have one or two show up this gloom (actually had three or four! Tclaps Kim Chi/Frac/Hawg), a partner ruck-share was required. A Pax of eight + one K9 gathered in the gloom to win the first battle of the day against the dreaded enemy who calls himself, The Fartsack. So here we go…but first, DISCLAIMER….
The Thang
Ruck/Mosey over to the track, and divide into two Pax of four Pax (Make sense??).
Pax #1: Run around NOMA and back (timer).
Pax #2: Two Pax Ruck 400m while the other two do this AMSAP until Ruckers get back:
- 10x Merkins
- 15x Plank Jacks
- 10x WWII Situps
- 20x Squats
Pax #2 was able to get through 2 full rounds each before Pax #1 made it back. Flapjack one time, then we all mosey/ruck to the Refinery.
Pax #1: Run out to Wisner and back (timer).
Pax #2: Four Stations of Position Holds until someone yells Halt.
- Straight-Arm Dip Holds
- Dead-Hang Knee Curls
- Balls-to-the-Wall
- Low Squat Holds w/ Ruck
Pax #2 was able to get through 2 full rounds each before Pax #1 made it back. Flapjack one time, then hauled it back to the flag, where we held the COT- Countoff, Nameorama, Shoutouts, and Prayer. Make America..or F3 Nation… Ruck Again!!
Moleskin
- Heisenburg is Q’ing an F2 GrowRuck event this Thursday, 4/13. We will meet at the corner of St. Charles and First, and ruck 45 min out and back….some “hydration stations” will be incorporated in the route.
- GrowRuck03 is 6/10/17… Nine full weeks remain until the start of the event…. Week 0 of GrowRuck Training has started…this week’s requirements are:
- 1) Sign up at this link here
- 2) Assemble your ruck with the required weight: 20lbs (4 bricks) for Pax weighing less than 150lbs, 30lbs (6 bricks) for everyone else….or if you’re Kim Chi, 60 lbs like his ruck was today #Tclaps.
