GoRuck Training Day #3 – The Foundry

Thanks to the wonders of the #GroupMe App I was able to get the word out to Amnesty and Shorty to bring their Rucks to the Foundry this morning.  If you are not on #GroupMe and want to be, talk to Bubba.  He is our Social Networking Q and understands all when it comes to using the interwebs to connect people.

We showed up 7 strong with 3 Rucks for the Day #3 Training regimen.  I gave the disclaimer and we started jogging toward the Foundry.  We passed the rucks around to share the load.

The Thang

YHC used Shorty’s GoRuck Training guide to devise the workout.  We split into two groups.  While the first group did the below exercises the second group hit the track around the festival grounds for a fast 1-mile run.  We flapjacked and then rinsed and repeated the whole thang.

Each exercise was approximately 50 seconds with a 10 second rest:

• Bench Press with two rucks (a little awkward but doable with some help)
• Burpees
• Squats with one ruck
• Merkins
• Lunges with one ruck
• Push Press with one ruck in each hand (heavy)
• Tatum Channings
• Channing Tatums

Moleskin

• #Cobains for getting the pax back late today.
• T-claps to the Pax for knocking out 16 solid minutes of weighted exercise + 2 miles of hard runs + 1.2 miles of walk/jog/ruck (Google Maps says it’s 0.6 miles from flag to foundry)
• The second group mixed in some press jacks with the rucks.  Looked awesome.  Should be a staple of our training
• I think we all enjoyed the Bench Press, Burpee, Merkin sequence.
• We miss SFx already.  I stole the 1 mile run idea from him.  In his honor I tagged this backblast with as many Foundry tags as I could find.
• Shorty is leading the GoRuck R ‘n R day tomorrow at Okwata.  Be there to find out what R ‘n R stands for. (Fortunately Quadraphilia starts with a Q).
• It’s Ruck Season in New Orleans so put your ruck in your truck and be prepared at all times.

Fun as always,

Hawg

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