Conditions: 50’s, dry, with 4 Pax Companions

So this was the second main recon of the York Intermediate AO to hopefully be utilized as a permanent rucking AO site.  The idea for this recon is several things…First, to have a Wednesday workout option in the York area. Second, to help coordinate anyone doing a “Pathfinder” event with a great location that offers several different challenges for training. Third, to help spread the word about “Rucking” and the benefits from it versus other workouts.  Lastly, to offer something different to the regular F3 Pax instead of just SSH, merkins, run/cardio, rinse and repeat like the majority of other AO’s.

If you’ve never been to the Intermediate school, I will give a brief description of what this site has to offer. The Intermediate is in close proximity to two other schools: York Middle and York Elementary.  This gives us three schools next to one another along with all there offerings to include: parking lots, tennis courts, lights, rubberized track, pull up bars, frontage road, cross country track, bleachers/ stairs, covered areas, alleyways, walls, hills, random coupons, ditches, and swings.  As you can see, this one site has just about anything you may want to use in an awesome one stop shop.

Warmup:

Low Slow Squat IC x 5

Windmills IC x 5

No FNG’s so a quick disclaimer was given and the Pax were advised to modify as needed because this workout would by done with either the ruck on back, ruck on front, or ruck in hand. To warmup the upper half we completed:

30y bearcrawl

5y side crawl to the right

5y side crawl to the left

20y crawlbear (backwards bearcrawl)

20y bearcrawl

The Thang:

I placed 12 pieces of tape on the concrete each with the name of an exercise.  I told the Pax that we would do AMRAP with your ruck for 30sec followed by a 10sec rest, then 30sec on again.  After completion we would move to the next exercise in a circuit/ Tabata style.  The exercises went as follows:

Plankjacks, Derkins, Flutterkicks, Blockees, Air Squared, Flutterkicks, Sphinx Merkins, Turkish Get Ups, Ranger Merkins, One Arm Plank, Nipple Scraper Merkins, and Genuines.

We had a few minutes left so we knocked out 50 situps before the third F.  For the third “F” I advised the Pax that the all the exercises that were just completed was part of the message to us.  Each exercise began with a letter that was used to describe what I believe all HIM’s possess.  I read this passage before and decided to pass it along, “when you push your body to it’s limits, when you’re out of breath and in pain, when you’re lying on the ground exhausted – that’s the kind of experience that shows you how bad things COULD BE. But by doing this, you’re changing your mind’s frame of reference to a new set of standards. When that challenging workout is over, the small worries of the day seem like nothing. Then I advised the Pax to:

Stay

Positive P – Plankjacks

Devoted D – Derkins

Fighting F – Flutterkicks

Brave B – Blockees

Ambitious A – Air Squared

Focused F – Flutterkicks

and STRONG!…..Stay INTENTIONAL!

S – Sphinx Merkins

T – Turkish GetUps

R – Ranger Merkins

O – One arm Plank

N – Nipple Scraper Merkins

G – Genuines

Great job to the men who completed this workout. I hope it continues to show that not all “ruck” workouts mean we have to walk/run for miles everytime.  Drifter, you may not see it or feel it, but I see improvement with you at every workout. Chef, I love how you are always a hard worker and never afraid to try something new. Chernobyl, the human machine that never needs a day off…awesome output. Blacklung, you’re the perfect total fitness package of strength, speed, endurance, and cardio.  Keep up the great work guys, I cant wait to sweat with yall in the gloom again.

Announcement given: Yeti, Attendance, Newsletter, Site Q meeting.

COT/BOM

…Bounty…