CONDITIONS: 50’s, Light Rain

In an effort to share with other PAX what “Rucking” is and how to incorporate into a workout, I came up with a beginner friendly, no walking, introduction.  I advised that a ruck workout did not have to include miles and miles with weights in a pack on your back.  I led the group in a Tabata Style Ruck Workout.  We had a “Kotter”!!!!…yeah!…welcome back to the gloom Unicorn!  No FNG’s but a quick disclaimer was given especially since we would be doing exercises that the majority have done but without a ruck.  *All rucks weighed a minimum of 20lbs…some more.

WARMUP:

MRC’s IC x 10

SunGods IC x 5

THE THANG:

We started by going underneath the overhang to avoid the rain (everyone knows how much I hate being wet and cold)….plus didn’t want any raindrops to move focus away from doing some work (sweat not rain).  A quick demonstration of some exercises and how a Tabata works was explained before I hit the “GO” button.

8 Cycles (Tabata) of 6 Exercises- 20sec work/ 10sec rest x 8, with 1min rest between Exercises for a total of 160sec of AMRAP work per exercise.

Tabata 1- Rurkins (Merkins w/ a ruck on back)

Tabata 2- Curl and Press

Tabata 3- Big Boy Situps with ruck on feet

Tabata 4- Ruck Swings (like a Kettlebell Swing, but with ruck)

Tabata 5- Squat Thrusts (Burpee without the overhead press or jump)

Tabata 6- Plank Jacks with ruck on back

No mumble chatter until the PAX realized that after the first 20sec work round doing AMRAP of the first Tabata that we still had to do another 7 rounds.  Then the chatter started….followed closely by a lot of groaning and moaning for the remainder of the workout….love hearing grown men cry like babies…hahhaa.

Still had some time after the workout was complete so we finished off with the following: (Y’all can thank Redwood, hahaha)

Flutterkick IC with the ruck being pressed up to the sky as the legs started kicking x 20

Alternating Shoulder Press x 20 with a static hold overhead for a slow 10 count compliments of Unicorn

Delivered my philosophy on ruck workouts…not just about walking with a lot of weight on your back for long distances.  I advised that its about comraderie, support, team building, and fellowship with your brothers.  Not to mention but rucking is better for you than running (less stress on joints and more calories burned) plus time to enjoy company and surroundings.  Discussed how trials in life are similar to workouts.  Both are tough and are training us to become better mentally, physically, and spiritually.  We need to be the best version of ourselves not only for our family but to lend support for brothers who are in their own trials (empathy and sympathy).  Finished up with announcements (Yeti, Newsletter, Childrens Home, York Convergence, York Recons). Counted off, Name-a-Rama, COT/ BOM.

Great job men, hope this opened your eyes just a bit more about rucking workouts in the future.