It was a brisk 38 degrees and clear sky’s this morning with 5 PAX in attendance for the 2^nd Thursday ruck workout at NAFO. The AO is quickly taking shape and even getting a name; Home Field.
With no FNGs, but my first Ruck Q, I gave a full disclaimer. Taking Q of this workout was much different than the boot camp / running workout Q’s I’ve done. I wanted to reiterate to the Pax that I’m far from a Professional. Disclaimer given, off we went.

2X2 around the parking lot to band field.

COP

• 20 ssh
• 10 wind mills
• 15 imperial walkers
• 10 cotton pickers

Line up on the left side goal line arm length apart. Bear crawl up 10 yards, plank until the 6 is in, up and shuffle right to the sideline.  Bear crawl up 10 yards, plank until the 6 is in, up and shuffle left to the sideline. Repeat for 60 yards.

• Recover back down to the goal line.
• 30 Ruck swings. Run to the 50 yard and back.
• 30 Ruck curls. Run to the 50 yard and back.
• 20 Overhead ruck press. Run to the 50 yard and back

Repeat

2X2 to JROTC Building & the pull up bars.

• 5 negative pull ups.
• 15 squats
• 10 Merkins

Repeat 3x

2X2 to Parking lot

• 15 rosalittas with ruck press
• 20 double count flutters with ruck press
• 15 hello dollys with ruck press
• Protractor with Ruck overhead

At this point, we were spent and the digital weinkie has been non-operational for at least 20 minutes. But we still had time that we couldn’t waste. Time to do some more merkins. With the 5ish minutes left, we did:

• 10 Merkins
• 40 second break

Rinse & repeat until time

NMM

–          Adjusting Bootcamp workouts to Ruck is fun in concept but executing it is a bit more tricky (at least for YHC). Counts, cadence, pace, engagement, all of it takes a different tone. Glad I was among strong pax that artfully encourage adjustments mid-exercise.

–          The digital weinkie was a hit…the fact that  YHC doesn’t remember the four warm ups of COP and the Pax call me out on it is great.

–          The band field at this AO is excellent for rucking around well marked distances.  North/South 50 yards and East/West 50 yards is measured to add simplicity to exercises and command

Announcements

Operation Sweat Tooth – Bring your toys for OST to The Fort on Saturday.

Turkey’s for Paradise – Support our community and bring turkeys to Wal-Mart in Ft. Mill at 12 noon on 12/17 or bring them to your AO’s. Details are here:

http://f3nation.com/2016/12/04/turkeys-for-paradise/

Prayers/Praise

Prays for our friends, families and loved ones as we gather for this holiday season.

As always, it’s an honor to lead leaders.

What Did out.