CONDITIONS: 40’s…perfect weather for rucking

WARM-UP:

10 Moroccan Nightclub IC

10 Imperial Walkers IC

THE THANG:

Wanting to start training as a group for the GORUCK and YETI, the York group of F3 decided to start a ruck workout running tandem with the bootcamp workout at our infamous HIMSHIP.  This was also a good time to introduce rucking to anyone who was not quite sure on what rucking is.  As you all know, it is another great workout to perform in order to not become “bored” with the standard routines.  If this gets hot we will start doing these tandem workouts at all of the York AO’s to help meet Pathfinder requirements for anyone participating.

That being said we left the AO for a predetermined 2mi route I scouted the day before.  Each PAX was carrying no less than 20lbs in the pack.  There was a total of 4 on the march (2 ruckers and 2 newbies).  We kept a good strong steady pace for the entire route only stopping for “challenge stations” at each turn we made in the route (6 overall).  This was done was shear fun as well as to mimic long distances since we only had 45min to actually walk.

CHALLENGE STATIONS:

10 Squats

10 Monkey Humpers

10 Ruckins (Merkin with a Ruck)

The PAX finished strong and gave me a good feel for how to plan additional workouts with the allotted time.  We finished the hike with a slow jog across the Walmart parking lot back to the AO to meet back up with the other PAX for COT/BOM.  We were a few minutes early, and the BudLite trucked passed…so we conducted our customary burpees but with a twist.  We started on one parking slot line and did 1 Burpee, bearcrawled to the next parking slot line, did another Burpee, and continued until we reached 10.  Did I mention the rucks were still on.

Before finishing up as a whole group RealTree decided for the PAX that it would be a great idea to play the “Sally Up, Sally Down” song doing squats….awesome finishing burn!…Thanks RealTree….again!  Lastly, announcements, prayer requests, no FNG’s, reminder to read newsletter.

All in all good first outing in my opinion.

Totals: 2miles

60 Ruckins

60 Monkey Humpers

At least 75 Squats with rucks

10 Burpees

50ft Bearcrawls with rucks

GREAT JOB MEN! (Special shout-out to Reborn who attended and hooked me up with the FB post)

PS…..They will get harder…I mean more fun.