- QIC: WhatDid
- When: 12/15/16
- Pax: Cheddah, Chicken Wing, Trucker, Spiderman, WhatDid
- Posted In: Uncategorized
It was a brisk 38 degrees and clear sky’s this morning with 5 PAX in attendance for the 2nd 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.