4 PAX rucked along the Morgan Creek Trail and through the damp, spider-webbed fields of Merritt’s Pasture. Although we were ready for a potential encounter with sleeping strangers under the James Taylor Bridge, we were saddened (er, relieved) to find the underpass all to ourselves.
Not one other right-minded individual was out that early this morning, which provided some calm quiet and highlighted the heavy breathing induced by the Carrboro/SoChap hills. 3 miles completed under the ruck. Note: 3 PF Class 013 Endure-ers/Advance-ers kept their rucks for an added boost.
The Warmup
The PAX moseyed over to the track for warm ups at turn 4.
SSH (x20 IC)
BWS (X10 IC)
Arm Circles (x10 Fwd; x10 Rev)
Willie Mayes Hayes (x10 IC)
Merkins (x10 IC)
The Thang
The 4-Corners Track Escalator
With bodies warm and blood flowing nicely, we sprinted (or those with ruck shuffled) along the 1st straightaway into the 1st corner; 5 merkins (IC)
Lunge walk to turn 2; 10 merkins (IC)
Sprint to turn 3; 15 merkins
Lunge walk to turn 4 (starting position); 20 merkins
Sprint to turn 1; 15 merkins
Lunge walk to turn 2; 10 merkins
Sprint to turn 3; 5 merkins
Lunge walk to turn 4; recover in plank
Repeato with BWS (5/10/15/20/15/10/5); recover in plank
Repeato with burpees (5/10/15…).
*Note: we bailed on our final 20 burpees given the time (and YHC’s disdain for 45# ruck burpees).
Mosey back to the parking lot; gather around the sandbags & sidewalk-chalk graffiti under the solitary street lamp.
The Half-Century Choose-Your-Own-Adventure
Goal: complete as many 50-rep sets of one of the below-listed exercises:
- Overhead sandbag presses
- KB swings
- BWS (with sandbag)
- WWIIs
- Pullups
- Bicep curls
- Bent-over rows w/ sandbag
With less than 15 minutes allocated to our half-century challenge, most PAX completed 4-5 sets of 50 reps before the clock struck 0630.
COT
It was awesome to see some new faces that I’d not met before. Smokes, Kevin & Two Step – I hope to see you again soon.
Homes & YHC attempted to EH a guy in the parking lot who we found swinging KBs, lunge-walking and cranking out merkins!
I was sure he was one of our guys who simply was getting some solo EC, but he was not. This future FNG (Hosp name: Dennis) is the proud owner of an email from YHC inviting him to join us in the near future. (Be on the lookout for FNG-Dennis at an AO near you!)
T-claps to Rudy & Big Sky for keeping their rucks on for the entire workout. Not easy…and sometimes painful as Big Sky can attest. (Ruck burpees can often provide a free wake-up call to the back of the head if you’re not careful. Ouch!)
Confirmed Oct. 14th as the official 2017 date for #RucktheATT (see Slack #rucks for more updates)
Note: An Ito sighting was confirmed by all PAX in attendance.
First sighting estimated at approx. 0559.
Target confirmed to at approx. 0603.
We lapped him about a dozen times (or the other way around…?).
Aye! -Coco