Rucks Suck

4/19/2018

PAX: Big Perm, Coach K, Ray, Moped, Mr. Clean, Yo-Yo Ma, Joker, Snowflake, Urkel (QIC)

Conditions: 64 degrees, perfect until the Noseeums came out at 5:55

Disclaimer: I am not a professional, don’t hurt yourself

Warm Up (Q wore rucksack):

  • SSH IC x 25
  • TTT IC x 15
  • IW IC x 20
  • Windwills IC x 20
  • Plank Hacks IC x 20

The Thang:

  • Mosey through the track gate to the back gate of a football field and onto the field
  • Split PAX into 2 teams
  • Line up on the goal line with your team
  • Relay race
    • First PAX runs to the opposite goal line and back
    • All other PAX plank
    • Second PAX runs when first returns
    • Continue until all PAX have run
    • Team “2” has one PAX run twice (Snowflake)
  • Mosey to the bleachers running up the first stairs, over to the second, down the second, over to the third, up the third, over to the fourth, and down the fourth
  • Pick a spot around the tables
  • 20 Step ups each leg
  • Mosey to the bleachers running up the first stairs, over to the second, down the second, over to the third, up the third, over to the fourth, and down the fourth
  • Back to the field
  • Line up on the side line
  • 11’s with Merkins and Big Boy Sit Ups
    • 1 Merkin – run to other side – 10 BBSU – run back
    • 2 Merkins – run to other side – 9 BBSU – run back
    • 3 Merkins – run to other side – 8 BBSU – run back
    • 4 Merkins – run to other side – 7 BBSU – run back
    • 5 Merkins – run to other side – 6 BBSU – run back
    • 6 Merkins – run to other side – 5 BBSU – run back
    • 7 Merkins – run to other side – 4 BBSU – run back
    • 8 Merkins – run to other side – 3 BBSU – run back
    • 9 Merkins – run to other side – 2 BBSU – run back
    • 10 Merkins – run to other side – 1 BBSU – run back
  • 10 Count (Mr. Clean noticed an electrical box with a glowing red light and pointed it out to the other PAX creating a distraction and cunningly extending the 10 count)
  • Mosey back to the #PadofPain (Q put ruck back on)

TOO MUCH TIME FOR MARY, NOT ENOUGH FOR SOMETHING ELSE

  • Begin Lt. Dan and continue till Q says stop
  • PAX got to 6 or 7 squats, 24 or 28 lunges

3ishMOM

  • Flutters IC x 30 (Q holds run above during Flutters)
  • Air Humpers IC x 20
  • 20 LBC’s OYO
  • Time

COR, NOR

ANNOUNCEMENTS

  • Mud Run – May 19 – Sign up and put your name on the Spreadsheet
  • Memorial Weekend Convergence – May 26 6:30 at Coligny

PRAYER REQUESTS

  • All Unspoken

MOLESKIN

  • As many of you are aware, I am working towards a 12 hour tough ruck, Memorial Day weekend in Greenville. Charlotte’s Web, a buddy of mine from F3 Anderson, has done several of these so I have asked him for some advice. He said that rucking is good, but PT with a ruck on is really important to be prepared. 12 miles will not occupy the full 12 hours, so we need to be ready for a lot more. After just the warm up, I realized that PT with the ruck is a lot tougher than without. Good news is I still have 5 weeks to prepare.
  • Today’s relay featured Joker and Snowflake head to head running the length of the field and back. Snowflake won fairly comfortably and Joker’s response was, “The sad part is, I was really trying.”
  • It was very cool to have three fathers and sons in the gloom this morning.
  • I felt bad about having to modify so heavily yesterday to save my wrist, so I designed a Q today that did not even require gloves.
  • Keep EHing and bringing back guys we haven’t seen in a while.

Urkel Out!

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