Quarterly Ruck Assessment

This programming has been in the works for some time. Today marks the first attempt at a standardized workout so that pax could gauge their Fitness with a ruck. This workout or something carrying the key components will be repeated on a quarterly basis to ensure the pax are pushing themselves and other. Additionally, this may identify areas that need work and show objective progress. The basis for this workout is the standards that have been set for GORUCK team assessment.

Warm up:

Good morning x 10 IC

Don Quixiote  x 10 IC

Michael Phelps x 10 IC

Squats x 10 IC

Imperial Walkers x 10 IC

The Thang:

We had 6 sixty pound sandbags that we carried to the back soccer field where we split in half for distancing purposes and due to the limited number of sandbags.

1 minutes max reps Butterfly situps (standard minimum is 40 repetitions in one minute)

1 minute max reps hand release merkins (standard minimum is 30 repetitions in one minute)

1 minute max reps squat clean (standard is 15 repetitions with an 80 lb sandbag, this was modified to 60 lb due to sandbag availability)

The groups were split up for the squat clean and while one group was performing squat cleans the other group did a 30 yard down and back bear crawl. There were a couple that did squat cleans with a ruck again due to sandbags present.

Next we did an OYO .9 miles strict ruck afap. This was an individual test to push the pace. The fastest pax were back in 12:15 and all pax were in by 15:18 which is just over 16 minute pace.

Next we did a round of exercise to get the muscles mildly fatigued. Which included:

Ruck swings x 25 IC

Ruck Curls x 25 IC

Ground to overhead x 15 IC

Next we moved back to the standards to show how each pax faired with a mild fatigue

1 minute max reps butterfly situps

1 minute max reps hand release merkins

Next for time constraints we grabbed the sandbags and rucked back to the flag. Arriving at the flag we had time for the last round of max reps squat cleans. This time we split back into two groups and the second group shuffled to the middle of the opposite parking lot and back. Pax flip flopped and repeated. When we returned back there was a 2 minutes so we didn’t stand around we finished up with.

Mountain Climbers x 25 IC

Plank Jacks x 25 IC

Hillbillies x 25 IC

6:15 Hard Stop

COT/BOM

Prayer requests:

Community and Unity

Pax and families dealing with COVID

Show boat’s grandfather

Families dealing with virtual instruction

Medical folks on the front line

Pied Pipers family friend 26 year old passed away

Haavard and his family

Hiny and his family after passing of his mother in law

Greg Leach having surgery tomorrow

Announcements:

Pax lunch today at Muscle Maker Grill

Hoppy Hour thursday at 6 at Mpourium

Pax lunch Friday at 12 at Which wich by the hospital

Gentlemen good work this morning pushing yourselves and those around you. As we bring this around in the second quarter we will have some tweaking to perform to make it a little more efficient. As well as possibly borrowing a clock timer to allow for all to know their individual times for strict ruck. Additionally we will include 80 lb sandbags for those inclined to test their mettle. The main thing that we need to do between now and the next time this assessment is attempted is to push yourselves and those around you. We preach at nearly every workout that we want to be better and the only way for us to do that is to push ourselves. We want to be prepared so that when the time comes that we need to toe the line or the opportunity to bear that burden presents itself that we are ready. Ready to face the challenges of not only fitness but in life. So we can be that strong foundation for not only our family but for our community. The time is now to Get Right. Let’s go to work!

Ma Bell Out!