• When: 09/27/14
  • QIC: Brother Si
  • The PAX: Run Flat, Nip/Tuck, JD, Bumble Bee, Shakespeare, A1A, Neckbrace, Blue Crab, EZ, Wolverine, Brother Si

What exactly is “Ruck-Friendly?”

11 men gathered around the old shovel flag in Ballentine Park for their weekly, hour-long funfest, this time under the direction of yours truly. Friday night, YHC tweeted out a warning/invitation for anyone willing to don their rucks with me as it would be a “ruck friendly” workout. I’m not sure who would want to be friends with a loaded ruck, but after that workout, I’m sure that all takers don’t want to be friends with me.

The Thang

Mosey to Upper Soccer Field for COP
All in cadence
SSH x 2 (only took a couple for YHC to determine these suck under a ruck)
Windmills x 20
IW x 20
Little Arm Circles x 25 forward and backward
Big Slow Arm Circles x 10 forward and backward

Mosey to the End line and line up, facing other end.

Bear Crawl Native American run from one end line to the other.
Lunge Native American run back to the original end line.

Mosey to the center circle of the field for the Circle of Suck
Start in High plank
10 Merkins IC
1 man runs around out side of circle while everyone else holds plank
When back to starting position, 10 Merkins IC
2nd exercise: Squats 2nd rest position: Air Chair
3rd Exercise: Flutters 3rd rest position: 6 inches
4th Exercise: Mountain Climbers 4th rest position: High or Low Plank

Tunnel of Tainted Love
Line up on midfield line arm width apart, every other man faces opposite direction and backs up 1 step. All men in high plank, and last man bear crawls under going and forth, slalom style to the other end of field.

Mosey to stands:
Dips x 20 IC
Incline Merkins x 20 IC
Dips x 15 IC
Incline Merkins x 15 IC

Mosey to brick pile and grab a cinder block.
Curls for the girls x 20 IC
Military Press x 20 IC
Lunge walk, cinder block pass, indian run around the track until each man has gone 2x.
Curls for the girls x 20 IC
Bent over Rows x 20 IC

Mosey to center of track for Mary
LBC’s x 55 IC
Oblique Crunches x 20 IC
Flutter Kicks x 30 IC
Freddie Mercury x 30 IC
Clock Planks x 120 seconds


  • Impressive work by the pax today. Not a lot of running today, but tons of work. YHC challenged the pax and they responded. Shout out to Neckbrace for rocking a 40# ruck during the workout today. If you are participating in the Go Ruck Challenge and you aren’t working in your ruck, you need to start. Today.


  • MudRun Beverages – Bring to your WO on Tuesday and Thursday and give to your AOQ
  • MudRun is Next Saturday. Birch Pax not running are going to have a convergance at Foxhole. Chernobyl has the Q
  • Still need MudRun volunteers.
  • GoRuck “friendly” bootcamps will be rotating through the Birch area
  • GoRuck Gear Night – Oct 9 at Half Moon Outfitters
  • Governor’s Cup Coming up in Novemeber
  • Palmetto 200 in the Spring

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