Click Here to Play Sweat Roulette

I was running a little late this morning and was rushing to unload my weights, mark off the 40 yard dash course and set up the workouts that the PAX would later pick from. When I rolled up, I saw the usual ruckers finishing up some extra credit and ready to go. As a disclaimer about choosing to ruck before my workout, as carrying a weight-bearing load for an extended period of time before an explosive, sprint-style workout has the potential to wear down your lower back and adjoining stabilizer muscles:

1. Make sure you Ruck with protection. Sunscreen at this time of year is crucial.
2. Ruck with good form. Posture and stride is key.
3. Only Ruck with people you know. People who aren’t bashful to call you out for bad form, a shortened stride or premature completion of a Ruck session. It will make you a better Rucker. I promise.
4. Last, but not least, don’t get caught being a Ruck Boy. Ruck with confidence, knowing that with each Ruck, you are getting closer and closer to being able to Ruck that Heavy that I keep hearing about.

Warm-Up
800M Indian Run (sub 10 minute milers)
or
600M Indian Run (over 10 minute milers)

The Thang

I brought a total of 8 workouts for the PAX to choose from. In order to choose the workout though, you had to win the 40 yard sprint that occurred before each workout.

Workout 1: 7 Minutes of Burpees (chosen by Dewey. Thanks Dewey)
Workout 2: Partner up for 100 Muscle Snatches (chosen by Shrimp. We know why.)
Workout 3: 800M Run, 30 Pull Ups, 30 KB Swings (chosen by Bono. Because he’s the man.)
Workout 4: Partner up for 50-40-30-20-10 Rep Scheme of Shoulder Press and Burpees (chosen by Cousin IT. Cuz’ he don’t give a damn, he don’t give a ruck)

Announcements

Sasquatch coming up in July. Sign up now. If assistance is needed, hit up @F3ENC on Twitter or speak up at one of the workout sites. We are looking for PAX to both participate, lead workouts and sneak Lachey special scooby snacks that enable him to run more than 800M.

Prayer Requests

All those continuing their brave fight against cancer, continuing to remember both Pong’s mother and Cold Cut’s niece, Kim Jones.

Goose’s son, as his existing condition is stable but being closely monitored.

A Praise for MJ’s son, who is doing well after surgery but still being closely monitored by mom and dad.

Moleskin
What an incredible effort by everyone today! The amount of work, coupled with the sprint work between each workout was crucial. When I wrote out the 8 total workouts for the PAX to choose from on paper, I had in my mind the order that the workouts would likely be chosen. LOL – well that went out the window with the first workout of the day with Dewey’s choice of 7 minutes of burpees. I think it’s safe to say everyone felt those burpees for the rest of the workout.

As always, it was an honor to lead the PAX. I hope you are seeing the benefits of Saturday’s programming as it is my intention for you to use the work we do on Saturday to better your performance not only for race season, but also during the weekly bootcamp sessions you attend.

And by the way, has anybody noticed how DIESEL Mr.Belding has gotten over the past several months!!! He must have gotten a hold of some of AC’s stash. Or was it Dustin Diamond’s stash? And I have chosen to end this BB with a Saved by the Bell joke…