In preparation for the Chapel Hill GoRuck Tough Challenge, I signed up for the Pathfinder Endure (This is the intermediate level. There is also “Forward,” the intro level, and “Advanced,” for the experienced “Big Dogs” out there) program. https://pathfinderrucktraining.com/. For those interested in getting some solid ruck training, I recommend this program highly. I felt it did a great job of getting me prepared, both physically and mentally, for the CH GRT event. Although the program is self directed, roster members are assigned to a specific Course Advisor (Pathfinder alums who are available to provide guidance, answer questions, etc.) and invited to join the Facebook group where enrollees have access to information, advice, and ruck training/workout ideas.

There is actually a rather close tie in between F3 and Pathfinder (and the GoRuck community, as well), and as such, many enrollees happen to also be F3 brothers in various regions. Many folks will post and share their completed workouts, rucks, or current progress. Sometimes these posts will evolve into interesting discussions or spawn some interesting or creative ideas, not only for ruck training, but also for F3 workouts, in general. Sometime early on in my training, I happened upon a Facebook post by an F3 brother based out of Charlotte, I believe, that said he got back from a F3 workout where it seemed like they did 300 WWIIs, leg lifts, etc. I chimed in and joked about Q’ing a workout that included not just the typical 6 Minutes of Mary, but rather, devote the entire workout to abs/core work and call it “60 Minutes of Mary.” I think most thought it was either atrocious or silly, but I took it seriously. And thus, the seed of today’s workout was planted. Next, I needed a good venue to give this a go. After a bit of recon, I happened upon The Eagle. Great AO with a great group of PAX that seem to get after it week after week. Perfect. Now it was time to execute the game plan, and no better time than today. (Sadly, we only had 45 minutes this morning, so we would have to slim things down a bit. Hopefully, it would still serve our purpose of getting stronger and better).

— 00 — 00 —

Arrived at AO, 0525. Passed two Eagle brothers on the way in, out on an EC ruck. Nice work, gents.

Intros, Fist Bumps.

Quick recon of grounds w/ Cardiac. Thank you, brother!

Pre-game Count-0-Rama. 14 PAX + Avalanche, who was stowing his ruck gear.

WARM UP

Mosey to the soccer field. Circle up.

Welcome 1 FNG. (Well done, Weezer). Brief Intro.

25 SSH, IC.

MAIN EVENT  

45 Minutes of Mary

Had the PAX find a cozy piece of real estate on the soccer field. We would become well acquainted with our little patch of turf/dirt this morning. Time to get the washboards out.

Round One: Four sets of four ab exercises, 25 reps each. After each set, we would take a short recovery breather by doing 10 burpees, OYO.  

Set One: LBCs (IC), Flutter Kicks (IC), Leg Lifts (SC), Heels 2 Heaven (SC), x25.

• 10 Burpees, OYO

Set Two: WWIIs (SC), Oblique Leg Lifts (Left, SC), Am Hams (IC), Back Scratchers (1-2), x25

• 10 Burpees, OYO

Set Three: L Sit (25 sec), Hello Dollys (IC), Box Cutters (IC), Knee Ups (SC), x25

• 10 Burpees, OYO

Set Four: Freddy Mercs (1-2), Rosalitas (IC), Dead Cockroaches (1-2), Plank Hold (25 sec), x25

• 10 Burpees, OYO

Round Two: Repeato Round One, but due to time constraints, 15 reps each, except for Obliques which we will do 25 reps to maintain proper balance. 

Set Five: LBCs (IC), Flutter Kicks (IC), Leg Lifts (SC), Heels 2 Heaven (SC), x15.

• 10 Burpees, OYO

Set Six: WWIIs (SC), Oblique Leg Lifts (Right, SC), Am Hams (IC), Back Scratchers (1-2), x25 for Obliques, otherwise, x15.

• 10 Burpees, OYO

Set Seven: L Sit (25 sec), Hello Dollys (IC), Box Cutters (IC), Knee Ups (SC), x15

• 10 Burpees, OYO

Set Eight: Freddy Mercs (1-2), Rosalitas (IC), Dead Cockroaches (1-2), Plank Hold (25 sec), x15

• 10 Burpees, OYO

Final tally: 15 exercises x 40 reps each, plus Obliques x 50 reps, for a total of 650 reps, plus 80 burpees. Strong work by all!

Mosey back from soccer field to the Shovel Flag.

Circle Up. Time for Mary, Ring of Fire style.

Round One: Ring of Fire, Burpee Smurfs. Go around, each PAX takes turn performing 1 Burpee + 4 Smurf Jax while the rest of circle holds Al Gore.

Round Two: Ring of Fire, Big Boy Am Hams. Go around, each PAX takes turn performing 1 Big Boy Sit Up + 4 American Hammers while the rest of circle keeps 6 inch leg hold.

Round Three: Ring of Fire, Merkins. Go around, each PAX takes turn performing 5 Merkins while rest of circle holds Plank.

Fin. Well done, brothers!

COT/BOM 

Announcements:

• Coco-Farewell 2ndF organized by Champ @ He’s Not Here, CH,  Wed 8/1, 1800. Ms, GFs, Sig Os, Partners welcome. Leave the kiddos @home, if can. Grab a XL super tanker Carolina Blue solo cup, guzzle deep and recount your favorite Coco memories.

Name-o-Rama

• One FNG this morning. Welcome Sooner! Hope you enjoyed it and will be a regular in our region.

BOM

YHC took us out in prayer. Thankful for the opportunity to serve and lead.

Thankful for the men of The Eagle this morning. What an awesome group of brothers! Everyone crushed the challenge. As always, great seeing old friends in new places. There has been so much awesome growth in Durham – it was great meeting so many new guys (new to me) this morning. I really hope to see you all again soon. Until next time, Aye!

**After BOM, Weezer rounded up a group of us for a hella nice post workout curb-kin challenge. 6-7 PAX completed rounds of 30, 25, 20, 15, 10, and 5 curb-kins. Tough! Strong way to finish off and start the day. Thank you, brothers!