10 F3SC GoRuck Challenge HCs posted early AM at RBHS for some GR training. An HC not only means to firmly commit to show up for the event…to me, it means to do everything you can to prepare yourself physically and mentally to be your best at the event. Today, YHC was proud to walk with these men. All 10 not only rucked from 6am-7am but also stayed for a double down at Graveyard. Excellent work!
We also ambushed an unsuspecting Crypt…that was fun.
Conditions: 45 degrees, clear
The Thang:
COP (ruckless)
SSH x 10 IC
Flutter kicks x 30 IC
Ruck up and grab coupons from the truck (2-35 lb pavers and 1 25 lb kettle bell)
Form 2 lines
Ruck toward and up cemetery hill at about a 14-min mile pace, carrying coupons
Take left at top of cemetery hill, stopping at prickly grass area
(Heckle late-arriving Crypt pax)
Ruck ladder
YHC messed up the ladder so the first part we considered a warm up
All with rucks, 1 ct
Squats x 15 – BBSU x 15 – Bench press x 15 – Shoulder press x 15 – Merkins x 15
Now the real ladder
Squats x 15
Squats x 15 – BBSU x 15
Squats x 15 – BBSU x 15 – Bench press x 15
Squats x 15 – BBSU x 15 – Bench press x 15 – Shoulder press x 15
Squats x 15 – BBSU x 15 – Bench press x 15 – Shoulder press x 15 – Merkins x 15
Ruck up, grab coupons, ruck toward super secret field of dreams where Crypt awaits
Instructions: Form 3-man teams, pick up an unsuspecting Crypter and carry him length of field and back (simulating carrying a dead rucker)
***Advice for Hanging Chad – choose more wisely***
***Tclaps to PYT for solo carrying Quisenberry***
***Thanks to Quisenberry for allowing YHC to plan this ambush***
Grab coupons and ruck to horseshoe entrance of the school
Group 1 – start on left side of horseshoe and prisoner lunge
Group 2 – start on right side of horseshoe and bear crawl
When 2 groups meet in the middle, switch exercises
Grab coupons and ruck some more
Stop at grassy corner across from tennis courts
Ruck ladder
Squats x 10
Squats x 10 – BBSU x 10
Squats x 10 – BBSU x 10 – Bench press x 10
Squats x 10 – BBSU x 10 – Bench press x 10 – Shoulder press x 10
Squats x 10 – BBSU x 10 – Bench press x 10 – Shoulder press x 10 – Merkins x 10
Grab coupons and double back to awaiting Graveyard pax for a double down
Moleskin:
-#Cobains for messing up the first ladder work. We’ll consider it extra work. It gave us an extra set of each exercise. We #gotbetter by YHC’s screw up.
-Crypt pax were great sports cooperating with our fun and games. It gave us a good practice for carrying dead ruckers.
-4 more weeks to train. If you haven’t attended any GR trainings or simulations, YHC strongly suggests you do.
Announcements:
-F3Lex Christmas party Dec 19
-Looking for P200 HCs
Prayer requests:
-Walker Phillips
-FDIC