AO: POOLER
QiC: Betty Crocker
Date: 02/03/2022
Title: Ruck PT for Sparta
Number of HIMs: 10
Betty Crocker, Cheddar Biscuit, DQ, Gumbo, Honker, Mr. Miyagi, Pergo, R-12, Sweet -n -low, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO
Tha Thang:
Bleachers
Home Side: 10 Merkins with ruck on at the bottom of each set of stairs, and 10 squats with ruck on at the top.
Away Side: 10 upright rows at the bottom, 10 shoulder2shoulder overhead press at the top
Field work, all with your ruck on:
6 stations, 1 at each corner and 1 at each side of the 50. Move to the next station with the appropriate movement or coupon:
Tire flips for 50 yards
60# Sand Bag press toss for 50 yds
Lunges with ruck on for 50 yds
Cinder block chain carries for 50 yds – chain wrapped around each Cindy, hold for grip training, don't wrap around your hand.
Bear crawl with ruck on while sliding 60# sand Bag for 50 yds
Rifle carry ruck for 50 yds
As a group, mosey to the rope climb. Practice technique for upcoming Spartan races. Mr. Miyagi is a fast learner.
Do dips, dead hangs, or pullups while waiting your turn.
COT:
Prayers for DQs shoulder and to be scheduled surgery to repair it.
Thankful for this group to continue to find new ways to push and challenge each other. Keeps it fun while still sucking.