“Appreciate everything, regret nothing.”
6 men gathered in the Okwata gloom, 3 had rucks, 3 didnt… perfect! YHC gave the DISCLAIMER and we were off.
The Thang
Ruck/Run around the fountain and over to a grassy area. Circled up with a ruck Pax in between no-ruck Pax.
COP #1: Warmup
We did a ruck exercise and a bodyweight exercise, depending where the rucks were at in the circle. One cadence for either exercise at the same time. #efficient
10x Front Squats IC (Ruck)
10x Squat Jumps IC
10x Bench Press IC (Ruck)
10x Merkins IC
15x Kettlebells OYO
10x Burpees OYO
Pax got to workout out with each of the three rucks…each ruck was special in its own way… so now the Pax will not have buyer’s remorse when they order their own!
Ruck/Mosey over to the House of Pain, and partner up into three Pax.
Pax1) Ruck over the levee to the other side, and tag Pax2 or Pax3 to swap roles.
Pax2) 2x Pullups / 5x Dips As Many Sets As Possible (AMSAP) – lake side of levee
Pax3) Plank Holds (aka FLR – Forward Leaning Rest as the GRT crew says) – neighborhood side of levee…also where Cowbell was resting his little head sleeping in his cozy bed 2 streets down..
Did 3 rounds of this. Ruck/Mosey over to the lake front.
Bear Crawl Suicides:
Pax starts with 8x Box Jumps at Planter0, then Bear Crawls out to the next Planter based on what round you are on (first round = Planter1, thrid round = Planter3, etc.). Mosey back and repeat. We did 4 rounds of these, with the fourth round involving about a 40 yard Bear Crawl.
Plank and wait, then circle up for the following:
COP #2: Leg Progressions
10x Low Slow Squat IC
20secx Low Squat Hold
10x Low Squat Pulses IC
10x R. Low Slow Lunge IC
10secx R. Low Lunge Hold
10x R. Low Lunge Hold IC
10x Squats IC
10x L. Low Slow Lunge IC
10secx L. Low Lunge Hold
10x L. Low Lunge Hold IC
Burn! Ruck/Mosey near the flag, and on your six
COP #3: 4MOM
15x Putins IC
15x Flutter Kicks IC
15x Hello Dolly IC
Times up…Held the COT, which included the Countoff, Nameorama, Shoutouts and Prayer. Thanks for letting me lead!
Moleskin
GrowRuck 03 is 06.10.17. Sign up! 6-week training plan starts this Monday… Don’t regret not doing this!
Roots will Q a ruck at Birdcage today. Start time will be 1800 hours (6pm). Bring a ruck this time, Uptown.
