The Post GrowRuck22 Recovery Beatdown!

The Post GrowRuck22 Recovery Beatdown!

Workout Date:





Buffett, Rubber, Brown Bag, ERC, Quaker (QIC)

The Thang:

AO: BombSquad

Conditions: 66 Degrees, Clear, starting to feel sticky

20 hours removed from the end of GrowRuck 22 and YHC found himself on Q at BombSquad!! Was this poor planning or inspirational insight?? You be the judge!

Sure, less than a day ago YHC and 18 Fellow GS Pax were among 99 other men carrying heavy stuff, learning tactical training, & sharpening our leadership skills.  In addition, we got to spend time at the beach, take a dip in the ocean, and visit Family Kingdom Amusement Park.

It almost seemed like a mini vacation or a company retreat if you didn’t include the 26 mile ruck or 50ft telephone pole carried for 2.5 miles as we toured the GrandStrand. Sounds crazy, but in hindsight it was a lot of fun.

Every Pax leaned on one another throughout the event. The Suck was real, but meeting new Pax from across the Southeastern US was worth the pain. The Pax were all interesting & different but came together as a team, working together to accomplish objectives that we could not accomplish on our own. And wasn’t that the whole point of this endeavor. Yes, it was a training exercise, but it gave each one of us tools & prospective to go out into our own communities to do good together.

Being on Q today made the suck of GrowRuck just a little less daunting and it gave YHC plenty of time to formulate an appropriate Wienke.

4 Pax joined me in the Gloom this morning. They probably were curious as to what shape I would be in mentally and physically, but not to worry, YHC was ready to deliver.  Read on to see what when down.

5:14 – One Minute Warning

5:15 – Proper Disclaimer

COP: 20 SSH IC; 10 Merkins OYO; 15 Windmills IC; 10 Merkins OYO; 15 TTT IC; 10 Merkins OYO; 15 Tempo Squats IC; 10 Merkins OYO; 15 Imperial Walkers IC; 10 Merkins OYO; 15 Hillbillies IC; 10 Merkins IC; 15 LBAC IC; 10 Merkins OYO; 15 LBAC in Reverse IC; 10 Merkins OYO; 22 Merkins IC

Mosey to the Large Parking Lot


Merkin-Bearpee Lot Shuffle.

Merkin at first parking line, then bearcrawl to next parking line and do a burpee. Then do another Merkin before bearcrawling to the next parking line for another Burpee. Repeat until we reach the end of the parking lot.

16 parking lot lines = 16 Merkins + 16 Burpees while remaining in the Plank or Bearcrawl Position throughout.

Mosey to the Bleachers!


10 Dips + 1 Step-up; 9 Dips + 2 Step-ups; etc.; etc.;  . . . finishing with 1 Dip + 10 Step-ups.

Circle up in front of the Concession Stand for 18 Merkins OYO

Mosey to the Back Parking Lot.

Bearkin Lot Shuffle

Bearcrawl to every other parking line and do 1 Merkin. Bearcrawl 2 lines and do another Merkin . . . so on and so forth until we reach the cement handicamp ramp. Plank on the six.

10 Count

Continue the Bearkin Lot Shuffle to the end of the Back Parking Lot. Plank on the six.

Mosey to the Coupon Pile – every Pax grabbed a newly minted Cinder Block.

Trivia Question: In what country was the Colt 45 invented and manufactured?

Answer: America!

Merkin 45s

Performed just like our staple Colt 45s, however, after every 15 reps the Pax drop & do 10 Merkins on the Blocks.

Rack the Coupons.

Mosey to & circle up in front of the imaginary Shovel Flag.

20 Merkins OYO

Mary Around the Horn:

15 Flutterkicks IC – Quaker

15 American Hammers – Brown Bag

10 Little Baby Leg Circles + 10 Little Baby Leg Circles in Reverse

15 Freddy Mercury’s IC – Buffett

15 Alternating Heal Touches – ERC

5:57 – Time Called!

Total Number of Merkins = 200!



Announcements: Freed to Bleed; Creeper Trail Trip Mountain Bike trip in 2 weeks from today – see Brown Bag for details; beginning of June BlackDog Racing is holding its Inaugural MB Ultra (how far can a Pax run in 10, 12, or 14 Hours?)- Sign up now to find out!! Fayetteville Spartan Race end of June – see Rousey for details.

Moleskin: 19 GS Pax started GrowRuck 22 & 19 GS Pax Finished GrowRuck 22. T-claps to everyone who participated and supported this fantastic event. Double T-claps to Headgear & Penelope for doing all the heavy lifting behind the scenes. Patches were earned and memories made! T-claps to ERC for leading a team of 1 across the finish line for this year’s MB ½ Marathon (2hrs & 1 second), too!







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