Ruck Training Intervals

DATE: 2022-02-05
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None

Side Straddle Hop x 12, IC
Random other things


AMRAP. All exercises with ruck on or held.

10 Lunge-Lunge-Air Squat
20 Shoulder Taps
10 Ruck swings (held)

200m fast ruck

10 Flutter kicks IC
20m Bear Crawls
10 ruck curls

200m fast ruck

6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Flutter Kicks
– Don Quixotes
– WIllie Mays Hayes


April we’re hosting a Saturday morning ruck through Manassas National Battlefield. Hit me up if you want to co-Q!


Nehemiah 4:17-18

17 Furthermore, a hundred and fifty Jews and officials ate at my table, as well as those who came to us from the surrounding nations. 18 Each day one ox, six choice sheep and some poultry were prepared for me, and every ten days an abundant supply of wine of all kinds. In spite of all this, I never demanded the food allotted to the governor, because the demands were heavy on these people.

Following up on Nehemiah from Wednesday… This man saw the mission as so much larger than himself. He was given the authority of governor and the associated benefits like the allotted food, yet he never demanded his due. Think about some of the areas in your life where you demand what you’re due and take some time to reconsider it based on the mission of your life.

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