Welcome to the Ruck Drag!

Welcome to the Ruck Drag!

Workout Date:

05/17/2019

QIC:

Rousey

PAX:

Rocky Top, Wolverine, Valvano, Billboard, Jingles, OneCall, Penelope, Vitamin D, and Hamburglar (AOQ)

The Thang:

Conditions: 70s, humid, but no rain. Time to go sleeveless. BYOTT per AOQ!

Equipment: Kettle Bell (KB); weights: All KBs in OneCalls’s garage. So, 1 set of 20 lbs., 1 set of 30 lbs., 1 set of 40 lbs., 1 set of 50 lbs., 1 60 lb., 1 70 lb., 1 set of 80 lbs, and the 100 lb. beast.  OC’s sandbag; weight: 1 60lb.   YHC’s Ruck; weight: 40 lbs. consisting of a 20 lb. ruck plate and 2 10 lb. plates.

YHC/QIC took the Beach Bells (BB) Q a few weeks back and almost forgot if it weren’t for his new found obsession with rucking and wanting to rapidly improve his performance so that I can hang with the pros. YHC thought let’s do some ruck drags on my next Q, I’ll Q on…wow I am already on Q for this Friday!

YHC got to the AO early and pre-rucked w/ coupon for 20 mins.  YHC came back from his lap around the lake and 4 Pax were already onsite.  A few more rolled in…and at warm up had 2 more come in hot rounding our number to 10 buff Pax.

One minute warning, welcome to BBs, disclaimer, and we got to work…

Warm Up: 2 minutes of Pax choice.

Circuit 1: Timer: 30 yard (apx.) ruck drag (i.e. a bear crawl w/ pulling the 40 lb. ruck through the grass) to the sandbag/stop & pick up sandbag then throw it down then pick back up/run-walk sandbag back 30 yards/reverse order if necessary with each Pax having a turn being the timer.  The loop/”timer” averaged 45 – 60 seconds.  While each Pax did said loop, the rest did (AMRAP) lunges with the 20s, swings with the 30s – 50s, ballistic Merkin on the 60, Pax choice on 70, and Pax choice of swing, shrug or farmer’s carry of the 70/80s/100.  Shift to the left after a Pax completes loop.  Fatigue protocol: stop, drop and do 15 LBCs, take a deep breath and get back to it. 1 ROUND.

Circuit 2: Same timer, AMRAP style and fatigue protocol. Turkish get-ups with the 20s, Goblet squat with the 30s, 2 arm curl with the 40s, rows with the 50s, ballistic Merkin with the 60, Pax choice with the 70, and same Pax choice as above with the heavier weight (80s and 100).  1 ROUND.

Circuit 3: Partner up.  Pax 1 does 30 swings with weight of choice (but challenging) and Pax 2 does continuous Flutter-kicks (FK). Switch out when complete.  1 ROUND.

Circuit 4: Wolverine classic. Pax on their 6 in a line. Each Pax would press the 80 lb. 20x while doing FKs and then pass the weight down. Pax while waiting would do FKs as well. Due to the numbers the sagely OneCall suggested we break up into 2 groups since time was running out; great idea.  1 ROUND.

Circuit 5: A little time left…in the spirit of the honoring the military GORUCK WOD, let’s do proper form Big Boy Sit-ups with a partner holding the legs. 25 reps.  1 ROUND.

Time!

COT
Count-O-Rama 10
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Vitamin D.

Announcements: Check out F3 Grandstrand’s website, Slack channels and Tweets for all manner of news, 1st F related CSAUPs, 2nd F (Bling is putting together another night out on 6/1 and baseball game this weekend) & 3rd F events and opportunities (Q-Source) — get plugged in!

NMMS: Great push this morning; there was little rest in between sets!  The bear crawl w/ ruck drag looked like a #crowdpleaser!! Thanks for having the confidence in me to Q again!  Wolverine and One-Call are the pros — watch them for ideas.  If you haven’t tried Beach Bells or the Crucible, I encourage you to give it a go.  Start light, set reasonable goals and go out and crush it! KB training can be a great way to supplement whatever your training goals might be (running, rucking, mud races, etc.) as well being a solid & varied workout on its own!

Aye!

Rousey

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