Golden Corral has always been a great AO and it is no different for the ruck option.  With ten ruckers in attendance it is clear that this “ruck thing” has taken hold.  Those that have not tried it need to.  It comes with the excellent opportunity for some 2nd F disguised as 1st F for those long rucks.  The ruck workouts are another thing.  Think boot camp and a gear workout wrapped up in one.  Cardio exercises are greatly intensified buy the extra weight.  Strength exercises, like a merkin, are taken to another level.  As much as it sounds like an infomercial promising faster results in the middle of the night, it is true!!

Warm-Up – With the ruck on

• Windmills X10
• Plank then raise right arm and left foot, then reverse
• Merkins X10
• Mountain Climbers X15

Mosey over to the strip mall in front of Fort Mill BBQ.  Time for the main course….12 Days of Christmas, ruck style.

• 1 100 Yard Dash
• 2 Standing Lunges
• 3 Maktar N’Diayes
• 4 Sumo Squats
• 5 Golden Burpees
• 6 Merkins
• 7 Dips
• 8 Ruck Swings
• 9 Flutter Kicks
• 10 Bicep Curls
• 11 Tricep Extensions
• 12 Ruck Thrusters (Ruck held at neck level, drop to a squat, stand and press the ruck up to full extension)

We started out with the 100 yard dash without the rucks.  As the workout went on PAX started to leave the ruck on for the 100 yard dash.  Whether this was out of purely being lazy or wanting the extra push, nobody said, but it happened.  WWL pioneered the idea and Maximus picked up on the very next rotation.  By the end about half of the PAX were in on the fun.

The seventh, sixth, and fifth days of Christmas are apparently a rough time for everyone.  At least that true when you there is a string of dips, merkins, and burpees.  Painful on every pass.

Once the PAX all completed the days, we marched it 2X2 to the wall next to State Farm.  Here we took a seat in the People’s Chair with our rucks on our laps.  Hung out here for a while and then started walking toward the Red Bowl.  Rucks off, and held over our heads from State Farm to the front of Teeter.  Shoulders spent, we rucked our way over to the parked cars and completed some Mary while we waited for the boot camper to arrive.

Huge shout out to FNG Bridge Gate for making his F3 debut with a ruck workout!  Moving from the couch to post is a big enough step, doing it with a ruck is another level.  Way to wash that red pill down with Tabasco!

As always, a true honor to lead PAX as strong as these.  I look forward to the next opportunity.

Announcements:

• Joe Davis Run – We have 5K, 10K, and ruck options.  We have coffee from Forte Legato.  And the best part, it is an amazing cause.  You have no reason not to sign up.

Prayers:

• Royal’s father
• Sgt York and family as they travel back from China
• Olaf and his family