• When: 10/07/2014
  • QIC: Quest
  • The PAX: Candy Stripe, Meatball, Merkin, Bragger, Higgins, Treadmill, Lt Dan, PomPom, Quest


How Much Ruck, could a Rucker Ruck if a Rucker had no Ruck….

9 PAX showed up for a little Ruckin Fun, some with and some without. There was some fun for all to be had and the mumble chatter was at an all time low with a weekday high turnout, or was it. YHC was in the back sucking wind the entire morning so he probably missed most of it. For some of us those post Mud Run injuries were coming back as a nice reminder of an awesome weekend

Conditions – 60 degrees, clear

Disclaimer and Prayer

The Thang

Mosey on down to the first filed for a little warm up

COP
SSH x 20 IC
Windmill x 20 IC
IW x 20 IC
Little Arm Circles x 10 IC each way
Big Arm Circles x 10 IC each way

In True Mosey Fashion, Mosey over to the field
Bear Crawl ½ way across the width of the field, Crab walk across the other ½
Lunge from goal to goal
Bear Crawl ½ way across the width of the field, Crab walk across the other ½
Lunge back to start
Those without Rucks got to Plank for what seemed like 10 minutes while the Rucker’s strolled in

Mosey over to the Hill
Up Hill 20 Merkins
Back down 20 Squats
Rinse and Repeat for a total of 5 laps

Mosey over to the stairs and grab a step
Calve raises 15 IC last 3 IC were slowmo’s
30 sec rest
Calve raises 15 IC last 4 IC were slowmo’s
30 sec rest
Calve raises 15 IC last 5 IC were slowmo’s

Everyone back do to the bottom of the stairs
Up one side and down the other only single steps
Rinse & Repeat for 5 total laps

Mosey on up to the Courtyard
LBC x 30 IC
Russian Twists x 15 IC
Standing Side Bends x 15 IC each side
Heels to Heaven x 15 IC
Imperial Walkers X 3 Minutes

COT & BOM

Announcements
Go Ruck PreRuck at Half Moon Outfitters – 10/9
Ruck Lite – 10/11
Go Ruck – 11/21

Prayer Requests
Continue to pray for walker. They are now home and adjusting
Keep Ethan Payne’s Family in your Prayers. This is the 8th grader that had a gun accident

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