Today marked week 3 of Ruck PT month at The Wall. With (an unexpected) 18 PAX last week, YHC made sure to visit casa del Rambler last night to stock up on extra ruck sacks and coupons. And while we didn’t have nearly the numbers from last week (6 total), we did need all 3 of the Rambler loaners!
EC started with 2 PAX for 4 mile pre-workout ruck but we lost Rambler to a med drop early on. Hope you’re feeling better, Rambler.
Warm-up
- Standard warm-up, no rucks.
- SSH IC x 20
- Arm Circles Forward IC x10
- Arm Circles Reverse IC x10
- Frankensteins IC x10
- Slow Merkins IC x10
Main Event
Rucky Bobby with coupon
- PAX line up with rucks on and a 60 lb sandbag in the back of the line.
- Front man leads via brisk pace (~14min mile pace)
- Man in back ruck shuffles to the front of the line carrying the 60lb sandbag and hands it off to the guy in front upon arrival
- PAX hand Sandbag back until it reaches the last man in line, who then shuffles to the front.
- Rinse and repeat until arrival at the circle in Constellation Park.
Ruck PT Circuit 1
- Burpees w/ruck OYO x8
- Merkins SC x 8
- Squats SC x 8
- Lunges SC x 8 each leg
- Thrusters SC x 8
- Overhead Presses SC x 8
On Your Belly. On Your Back. On Your Feet.
YHC instructed PAX to follow his simple commands while wearing a ruck. When I say “On Your Belly” get on the ground on your belly. “On Your Back” roll over on to your back. “On Your Feet” stand up and clap.
The PAX performed this several times at various speeds to the tune of “If You’re Happy and You know it”. :-).
Ruck PT Circuit 2
- Step ups IC x 20
- Flutter Kicks, holding ruck overhead IC x20
- Knees to Chest, holding ruck overhead IC x 10
- Ruck Curls IC x 10
- Overhead Presses SC x 10
Rucky Bobby Back to AO
Repeated the travel back to the AO with coupon and ruck shuffle.
Mary
- Merkin Ring of Fire to 5
- Peter Parker IC x10
Announcements / COT
- No announcements.
- YHC just got over the flu which started oddly enough after the Grunge Ruck PT beatdown from the week prior. lol. I found myself on the couch, horizontal for basically 2 full days and while it sucked being sick it was oddly comfortable and relaxing simply doing nothing. Watching sports, movies, napping, etc. It’s ashame it takes a flu for us all to take some time to rest and escape the busy-ness of our lives today. I encourage y’all to NOT wait until your sick to rest and recharge. It’s OK to take a break from the busyness of everday life to simply do nothing once in a while. Aye.