As I started to think about what I wanted to do for the workout this morning I quickly realized that some things such as wheelbarrow and the Bonsai Tree are out of the question (Yes, I am quite fond of the Bonsai Tree so beware next time I Q).  It’s harder than you would think to come up with ideas that are different (not the same stuff you have done in previous workouts) and not just walking around a parking lot for 45 mins.  So I started thinking about things that you could do where you might not necessarily be wearing your ruck, but you are using it.  That’s when I decided the workout would be a mixture of a block workout and ruck workout.

Warmup:
SSH
Merkins
Toy Soldiers
Low Slow Squat

Break into two groups:
Group 1 – Sprints Run half way drop your ruck, run back to start
run back to ruck and pick it up and carry to the end and drop your ruck
return to start and then run back and get ruck and run to finish
Group 2 – Hold squat with ruck on until Group 1 finishes
Group 1 and 2 flap jack

Mossy over to the lot beside Empire Pizza where YHC had set of 10 exercises laid out for the paxs.  Paxs broke up into 3 groups.  The exercises where performed in a set of 4 with more surprises in between sets.  Some exercises where done twice to go through 3 rounds of 4.

During the exercises it was not important how fast you could complete each round, but that you were staying with your group and being support for each other.  I often find myself when I am not with other pax whether its out for a run, riding my bike, ruck or whatever it is taking it easier than I would if I was with others.  It is important that we continue to support each other in all that we do not just workouts.  Each one of needs someone to come along and push us, help us or even carry us at times during our life.  Over the past 8 months that I have been a part of F3 I have seen each one of these being done by the fellow paxs and I appreciate those that have pushed, helped and carried me (Dark Helmet!!).  Always remember we are each others shield lock and to make another stronger makes you stronger!

Exercises:
Flutter with Ruck press 25
Curls 20
Get ups 10
Bent over rows 25
Hold squat and move ruck from right shoulder to left hip and switch sides (10 each side)
American Hammer 20 – Apologizes to Maximus and others as I called it Russian Twist during the workout
Skull Crushers 25
Ruck Swings
Upright Ruck Pulls
LBC 25

After Paxs completed 4 exercises we moved over to the hill behind Empire and proceeded to do Jacobs ladder with rucks.  (Mekins at the bottom and Bomb Jacks at top going 5 and 1 respectively).  During this time I wasn’t sure if Maximus was going to be able to finish because he kept complaining about a terrible smell and that it might make him spill the merlot.  Lucky more me my nose was stopped up and I couldn’t smell anything.

After Paxs completed second round of 4 we lined up and did a duck walk roughly 30 yards to and from the edge of Empire back to lot

After Paxs completed round 3 we lined up 2 X 2 and proceeded to ruck around the shopping center incorporating reverse Indian run where lead paxs would drop off and do different variations of 5 merkins and then join the back of line.  After completing loop millage ended up being roughly 1.1 miles for those keeping track for Pathfinder.

It was an honor to lead the paxs this morning as they suffered through my Ruck VQ.