It’s always a warm welcome to the week at The Rock. This morning, I drove up a few minutes early to observe Nickelback as he rucked up – shovel flag and brown bag in hand. In an impressive show of initiative and beastliness, he left his house, located 5.3 miles away, at 3:45 AM to ruck to the AO. On the way there, a police officer stopped him on the side of the road to ask, “What are you doing?” Nickelback, of course, explained his rationale for training, and the police officer responded by giving him the freshly-made biscuit he had just purchased minutes earlier at a fast food restaurant. Mental note: You may get a free breakfast out of ruck EC from your home to the AO, if it’s cold and your carrying a shovel flag…
Ten PAX showed up for the morning’s festivities!
WARM UP: SSH, Good Mornings, Slow Merkins, Air Squats
THE THANG: Hill Work
- PART 1 – PAX gathered in a line at the base of the road by the roundabout. One PAX would take off running up the hill and back down, while carrying a cinder block. During each PAX trip up and back down, all others would complete an exercise (AMRAP) called out by the Q. Below is a list of some of the exercises called out.
- Merkins
- Air Squats
- Burpees
- Burpees
- Carolina Dry Docks
- Front Lunges
- Etc.
- PART 2 – The PAX partnered up into 5 groups of two. One partner would complete a Q-called movement up and down the hill, while the other partner completed a Q-called exercise at the bottom of the hill, using a cinder block. Partners would “flapjack” and repeat process after first partner returned to base of hill. See examples below.
- Hill Travel – bear crawl, crawl bear, bunny hop, bounders, backwards run, sprint, etc.
- Cinderblock Exercises – 21’s Curls, squat and press, KB swing, bent-over rows, press jacks, etc.
MARY:
The PAX took all cinder blocks back up the hill, placed each back in the Beanodozer, and then circled up for Mary.
- Heels to Heaven, LBCs, and Bottom Half Burpees
CoT:
- Congrats to the Northern Province on another successful Help and Neighbor 3rd F project (completed by the PAX on Sunday, 11/18). Great leadership and service by all involved!
- The Wolf – Hillsborough CSAUP event is fast approaching. Mark your calendars!!! (January 2019)
- Buy a Wolf Shirt – THEY’RE AWESOME!!!! – Pre-order Deadline is 11/21/19