YHC was eager to bring a Ruck Q to the PAX in an effort to keep things fresh and somewhat new for the group. YHC threw out a preblast of sorts letting everyone know that a backpack with 20-30lbs of weight was encouraged but not necessary to complete the workout. We ended up with a couple PAX toting a block for good long distances (a backpack would have made it easier). I only got heckled by one of the PAX but he was consistent before, during and after the Q…Thanks Stagecoach…I’ll remember that in November!
Conditions: Very nice Mid 50’s beginning to feel the warmer temps and mostly dry.
1 minute warning
Welcome FNG (Derek Haigler) EH’d via Neckbrace (says they are cousins)
Disclaimer
Instructed the PAX to mosey to the closest end of the big field (multi-fields). If no ruck then pick up a block on the way.
Warmup:
15 Ruck Swings
10 Front Squats with a 5 second pause at the bottom of the squat
Rinse and Repeat
The Thang:
4 Rounds
25 Flutter kicks (left/right=1 Rep) With Ruck over head
20 Overhead Presses
15 Squats With Ruck
10 Merkins With Ruck
400 meter Ruck which ended up being a walk/run (for a couple wild men) to the far end of the field and back
Mary
Flutter kicks (25)
American Hammers (20, maybe)
1 or 2 others (memory bad)
Name-A-Rama
Welcome Derek Haigler to #MenofDepot. Born in Columbia–>Dutch Fork High–>USC Grad–>Mechanical Engineer–>Works for Trane–>Engineer–>Thomas–>Sir Topham Hat
Run Groups still in business post P200. Find one, stick with it. Start Tapering for P200 2019. Stagger on Wednesdays at Ballentine Elementary. Donut Run on Friday at Dunkin Donut on Lake Murray Blvd. Occasional #Preakness event at DFHS track. Plus a few others; follow Twitter and you will figure out what works best for you.
Firetruck Pull coming
Moleskin
After attending the convergence at The Mission last Saturday, it reminded me that F3 is for the spirit of man…It helps us all whether we think we need it or not…we all do. Continue to EH people in your circles and just tell them to trust you…if they come, they will quickly realize that it is awesome for Fitness, Fellowship and Faith = F3. Thank you for putting up with my ruck Q and I hope to do it again…maybe next year.