February is Ruck PT month @ The Wall and YHC has the Q for week 2. Called out for an EC ruck pre ME, launch at the AO @ 0435, to which 9 PAX (Cosmo, Scapula, RG3, Commodore, Enigma, Stinky Pete, Griswold, Uzi, YHC) bravely answered. Plan was to get 4 miles pre-ME, and thus, be Pathfinder compliant. With Stinky Pete and Scapula setting the pace, that plan came to fruition. Favorite aspect of rucking for YHC is the mumble chatter and fellowship that takes place on these outings. There really is nothing like it.

So at some point during the ruck, one PAX remarked how he was surprised that ruck stalwart Rambler was noticeably absent. YHC responded that Rambler may have chosen to take a bit of a breather from his torrid workout schedule to attend a last minute Kid’s Table pop up ruck taking place up at Hooker Field that morning. Well, as we all know, Rambler manages and operates the local GoRuck distribution center for our region…and he usually posts with one or a few dozen extra ruck set ups for those that may need one. The realization that Rambler was not present led Site Q RG3 to grow increasingly concerned that there may be a few PAX who join for the ME that may not be properly equipped for today’s Ruck PT workout. Oh, dilemma. As they say, always expect the unexpected.

And 18 PAX for the ME was somewhat unexpected. Our EC crew rolled back into the AO with about 10 minutes to spare. In true F3 spirit and fashion, the men went into full resource mode and as guys started streaming in, there was a beehive of activity that resulted in the production of ruck set ups, sandbags, coupons…such that right at 0545 launch, all 18 present were properly equipped and at the ready. Boom. As is often the case, YHC was humbled and in awe of his F3 brethren. It was so inspiring, YHC had to remark that it was like witnessing the Miracle of the 5 Loaves and 2 fish…the multitudes came, and everyone was well fed, with plenty to spare. It was beautiful.

0545. No time to waste, let us make haste. Take it to the shelter, circle up for Warm Up.

WARM UP

Ruck up. Arms up, reach high, stretch. Bend to left and right, stretch the arms and back. Bend over, arms extended out front. Stretch the hamstrings, glutes, loosen the lower back. Stand up straight. Now, lunge forward, first left leg, then right, hold the position to stretch the hip flexors. Now, get into a low squat hold. Get to the bottom of the squat. Reach back with left arm, stretch out the shoulder, the chest. Repeato with right arm. Get some mobility action in all the joints. Final stretch is to get into high plank. Ease back into Dog. Stretch the calves. Now, roll into Cobra. Get the shoulders, lower back. Ok, nice and loose.

During our warm up, YHC offered up the disclaimer. Most of the PAX present has had varying degrees of ruck experience. Challenge yourself, but pay attention to your body. Don’t push beyond your limits. If you are not comfortable with a specific movement or exercise, modify. Absolutely no shame, nor judgment in making the smart choice. I do not want any one getting injured on my watch.

OK, prelims done. Let’s get to work.

MAIN EVENT

Had the PAX line up along the grass field. Introduced the workout for this morning. We will be doing the OBT123. We will be going Out and Back, approx 25 yards, using various modes of travel. Back at the start, we will then be performing Three exercises, one for 10 reps, a second for 20 reps, and a third for 30 reps. There are four rounds, plus Mary.

Round 1

• Ruck On, Bear Crawl, Out – 25 Yards
• Ruck On, Crawl Bear, Back – 25 Yards
• 10 Ruck Burpees
• 20 Ruck Merkins
• 30 Ruck Swings

Round 2

• Ruck On, Lunge Walk, Out – 25 Yards
• Ruck On, Reverse Lunge Walk, Back – 25 Yards
• 10 Ruck Rollers
• 20 Ruck Curls
• 30 Ruck OH Press

Round 3

• Ruck in Front, Crab Walk, Out – 25 Yards
• Ruck in Front, Walk Crab, Back – 25 Yards
• 10 Ruck Thrusters
• 20 Ruck Alternating Ruck Lunges (L/R = 1 rep)
• 30 Ruck Squats

Round 4

• Ruck On, Low Crawl, Out – 25 Yards
• Ruck in Front, Duck Walk, Back – 25 Yards
• 10 Ruck 8 Count Body Builders
• 20 Ruck Get Ups (10 Right Shoulder/10 Left Shoulder)
• 30 Ruck Mountain Climbers (IC)

Mary

Circle Up

• 10 Leg Lifts with Ruck OH
• 20 Ruck On, Plank Protractors (L/R Out = 1 rep. 5 in High Plank, 5 in Chilcutt, 5 in High Plank, 5 in Chilcutt)
• 30 Flutter Kicks with Ruck OH (IC. Reps 11-15, slow cadence)

Take a moment to high five, fist bump, give kudos to your brother to the left and right. Endex.

COT/BOM

Announcements (YHC had to run to the car to get my phone, so may have missed a couple. Apologies! What YHC didn’t miss, much to my dismay, is returning to the circle to find brother Uzi leading the men in a rousting round of 20 burpees. So, YHC had no choice than to fall in line and bust them out. That was Uzi!)

• The Gambler, April 6. Briar Chapel. This is fun. Just do it.

Name-o-Rama (18 PAX, 2 Respect!)

BOM

• Had the PAX take a moment, take a few deep breaths. Get still and quiet. Go deep into yourself. Now, visualize yourself achieving a big goal or goals you have for yourself right now. Really see it. Vividly. Smell it. Breathe it. Taste it. See all the people you love and respect around you. See them coming up to you and congratulating you on your awesome accomplishment. Feel the hugs, the pats on the back. Hear them give you big kudos, calling you a stud, a beast, how you absolutely crushed it. Savor the moment knowing that gave it your all, that you totally earned it, and know that you will be partaking in some truly earth shattering, transcendent lovemaking with your significant other that night. Visualize it now, because this IS your future, brothers. This IS your destiny. This WILL come to pass. Claim your victory. Closed out in a prayer of thanks, and asked for wisdom and guidance in all we do, that we will be led to our success, and do this to honor HIM. Amen, and aye!