It seemed like forever ago that I excitedly signed up for the Ruck Q at Golden Corral on 6/20 but the day was quickly approaching. After some reaching out to various PAX about who had rucks and who had sand bags, more than enough guys volunteered the necessary equipment. As typically happens, we got into some Twitter smack between the other Tuesday Q’s about whose workout will be better and where the real gladiators show up, etc, etc, etc. Love that we have many first-class options. So after a trip to discount retail store to pick up a workout dice (sort of) and some web browsing, I had the Weinke penned.

And on this humid (Soupy was the word of choice) morning, 16 PAX rolled in, 8 of which were toting “backpacks.” After Gecko gave the disclaimer to the PAX the Ruckers strolled to the back of my truck and feasted their eyes on some coupons with handles on them. Those, my friends, those are sand bags. Welcome.

The Thang
4 Pax grabbed the sand bags and lead us to the back of 9-round for the warm up.
Circle up and we rolled the “dice” to read off the exercise that landed on top. We modified slightly but if I remember correctly, the exercises were, Squats, High Knees, Burpees and SSH (your typical, run of the mill warm up). This happened for about 3mins or so.

Partner up with a sand bag (no ruck) and face each other on the white parking space lines. Partner 1 squats w/ the sand bag then chest-throws the bag to your partner’s feet. Partner 2 does the same and sends it back. Do this for 3mins.

Partner 1 lunges with each leg then fireman’s throw the sand bag to your partner’s feet. Partner 2 does the same then sends it back. Do this for 3mins.

No ruck and no sand for the Merkin Pyramid (more of a Merkin Plateau but you’ll get the idea)
1 Merkin with a 5sec rest at the top.
2 Merkins with a 5sec rest at the top.
3…
4…
5…
5…
4…
3…
2…
1…

Circle up:
Ruck curls x 20 then 5 man makers
Ruck cleans x 15 then 5 man makers
Upright rows x 15 then 5 man makers
Reverse lunges x 10ea leg then 5 man makers

Mary:
Big boy sit-ups with rucks overhead x 15
Flutter kicks with the ruck press x 20 (I think but I lost count)
Chopsticks with rucks overhead x 12
American Hammer w/o rucks x 40 (4ct)

Move to the grass and partner up:
Partner 1 grabs the ruck, gets into a plank and drags the ruck left to right and back to left for a total of 10ea direction.
Partner 2 grabs a sand bag and takes it from the ground to over the shoulder and drops it to ground behind you. Do this until Partner 1 is finished.
Flapjack.

Catch me if you can with your partner for about 50yds to the Harris Teeter brick wall while the partner does 5 flying squirrels.

Just walking with a backpack and throwing sand like a kid at the beach. No offense taken by the nay-sayers, just an invitation to join one morning (July 18 seems like a good morning).

Loved the opportunity WWL and Cobra Kai.

As you were…
Maximus