8 PAX came out in the gloom at 0500, eschewing normal F3 beatdowns in favor of some ruck training at Pollard (the site of the mustang). With the March custom approaching, and the Tuesday ruck training difficult to make for a lot of our PAX some local beatdowns may be in order. Here is the rundown for the first.

Warm-up:

SSH x 20 IC

Slow Squat x 10 IC

Slow Merkin x 10 IC

Arm Circles – F and R IC x 10

WMH IC  x 10

The Thang:

Head over ot the stairs up to the field.

-With Rucks on Grizcalator (start in push-up position with hands on bottom step, 1 merkin. Staying in pushup position move hands to next step, 1 merkin. Continue to the top of steps, never breaking pushup position and doing a merkin on every step.)

-At the top of the steps keep rucks on and lunge walk the width of the soccer field.

-Ground rucks. 20 merkins.

-With ruck overhead lunge walk back the width of the field.

-Recovery mosey down stairs (except Grunge, he bear-crawled because, Grunge).

-Double time lap around parking lot.

Repeat0 (changes were to side lunge with ruck on half the width of the field, merkins, and then side lunge with ruck overhead back).

-After the lap 50 SC squats with ruck on.

-60 minute ruck covered 2.8 road miles.

-End with 25 IC cracker jacks and 10 IC ruck merkins.

Moleskin:

Great work by everyone. Our brothers getting ready for the Wilmington Tough look more than ready. The Monday/Wednesday ruck workout in the BC/SV area seems to be something that will open up a first if not a second ruck workout per week to more of the guys in our area, so the hope is to make it a regular thing. Green Acres volunteered Southern Village for next week, then let us know he couldn’t make it, but Nacho felt the itch to lead and will bring us through a ruck beatdown Monday at the Bastille site.