DATE: 2023-01-11
AO: Patriot
Q: Maj. Payne
PAX: Big Short, Lucius, Ice Tea, Maguire, Legacy, Boiler, Shake ‘N’ Bake, XL, Beaux, bogey, CableGuy FNGs: Big Data, FNG Strayer
COUNT: 14
14 PAX knew what they were getting in to and fearlessly posted for Ruck Workout #2! 200# bertha the sandbag was in the house again, and she loved every minute of it!
WARMUP:
15 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
2 x 20 HRPU (hand release push-ups)
2 x 20 BSU (butterfly sit-ups)
THE THANG:
If no ruck, grab a coupon
Instructions:
– 15 reps per exercise on the card
– Exercises on cards are labeled 1234
– Exercises must be completed as a team
– As soon as 15 reps complete, move out.
– If your 15 reps are not complete and you notice another team moving, it’s time to move out. So someone must always be watching for other teams moving out
– When traveling to the next corner, green (yellow) chem light stays up front – like it is a shovelflag – Alternate with sandbags heavy / slick for each 100 yd leg
– When traveling with sandbags, must transition at halfway point
4 Corners
Corner 1
– Ruck high pulls
– Ground to overheads
– Get ups
Corner 2
– Overhead presses
– Ruck Merkins
– Ruck curls
Corner 3
– Atlas press
– Thrusters
– Side straddle hops
Corner 4
– Ruck Squats
– Forward lunges
– Step ups
MARY: 15 Ruck Flutter Kicks
Once complete, we conducted a quick AAR so that we could improve upon this workout, understanding what aspects to sustain, and what to improve.
ANNOUNCEMENTS: Sign up for GTE 35! https://growruck.com/event/gte-35/
COT: Most men, including YHC, tend to live the majority of their lives in their comfort zone. We have plenty of food, a comfortable home, warm bed, a nice source of income and people who love us. That’s all very good, BUT our true potential cannot be found within that comfort zone. We need to explore the edges of our potential to truly live life most fully. YHC believes we all have innate evolutionary machinery in us that gets triggered when we do really hard things. This GrowRuck event is designed to unlock us all, especially as we learn to operate as a team. It is designed to help us fully understand not only with our heads, but also with our hearts, that, together, we can accomplish so much more than we ever thought possible. And that understanding is what will accelerate this F3TheCapital region to truly make a community impact beyond anything we can currently imagine.
Aye!
F3 The Capital 