One year of our weird little Running/Rucking/Walking (sometimes physical therapy) AO called the Rooster has come and gone. It has been a wild ride especially for YHC who started this AO as a 18mile per week runner and is currently under doctors orders not to run at all. The men of Batesburg-Leesville have made this AO a success. This group has posted to run and ruck on sub freezing winter morning and 80 degree 100% humidity summer morning. We have dodged rain showers and thunderstorms. We have trained for P200s, BRRs, Marathon relays, and now Dam to Dam. This group was only a few months old when the unthinkable happened to one of our own in on an early morning run last June. We have named a few FNGs and fostered a lot of 2nd F.
If you missed the launch 1 year ago, it sounded like this:
Given that we are an odd bird, developed out on the far flung fringes of the west side, when you plan an AMRAP for the Rooster you have to plan 2 of them. There was one route laid out for the ruckers and one laid out for the runners. The runners had an agility and speed challenge in front of them and the ruckers had a strength and endurance challenge to concur
The Thang:
For runners:
A roughly 1 mile loop was established for the runners. The course was one lap around the park and to the end of Long Terrace and back. Around the park there were some agility obstacles .
-Runners started at the flag but for some reason needed some encouragement to get going.
-Take the right and cross Bernard St, onto Long Terrace (this is the first .1 mile marker)
-Run all the way to the bottom of Long Terrace to Crosson St and turn around and run back up the hill to the park (Long Terrace is ~.3 miles long so making it back to the top gets you to .7 mile marker)
-Cross Bernard St and take a right back onto the park side walk
-Run to the running ladder and perform a lateral shuffle at the ladder. (both feet out to the left, right foot in, left foot in, right foot out, left foot out, left foot in the next rung, right foot in, left foot out, right foot out)
-At the next corner on the side walk (.8mile marker) karaoke facing away from the park to the slight bend in the side walk and then turn and karaoke facing into the park to the next corner (Boy Scout Hut)
-Back pedal to the to the the picnic tables (.9mile marker)
-At the next intersection in the side walk (with the cut through patch) high knee run to the balance beam (don’t use the balance beams).
-Continue to run around the park until you are back at the flag to completing one lap.
Rinse and repeat until 5:40 and make your way back to the flag
For the Ruckers:
A roughly 1/3 mile loop was be setup where the ruckers. It was a four corners style workout with some coupon carries thrown in. Start at the flag with the runner but the ruckers cut off the first corner and when between the building. Ruckers stayed in the grass to the inside of the side walk.
At the corners the ruckers will perform the following:
Corner 1 – 10 ruck Merkins
Corner 2 – 10 Ruck swings (or block swing if blocks are available)
Corner 3 – 10 lunges with each leg (either holding the ruck over head or on your back, mind your form)
Corner 4 – 10 Squats with ruck
Coupons were stationed at C1 and C3 to start (buckets of water for a farmers carry at C1 and blocks for an over head carry at c3). The coupons were advanced one straight to the next corner and left for the next lap. Just to add to the fun, 10 bucket thrusters were performed before carrying the buckets.
1 rep was added at each corner for each lap completed.
The scoring for the ruckers was 1 for each lap complete and .25 for each corner completed.
Rinse and repeat until 5:40, return the blocks to the boy scout hut and head back to the flag.
High lights or low lights: Our out of town pax, Katniss, had a really rough go of it. Nub started out by mishandling a bucket when doing his bucket thrusters and dumped out a bucket and some of the splash may have gotten Katniss. After completing an overhead carry the Katniss put his block down on his toe. It wasn’t gently set on his toe based on the noise made.