First of all excuse my tardiness in publishing this backblast, apparently I am not the smartest of pax and locked myself out of wordpress. Anyway now on to the workout. This workout was designed to be completed in the first month of the quarter to coincide with the bootcamp quarterly fitness assessments. Well due to the Growruck that was scheduled at the end of the first month of the quarter YHC decided to push the focus to preparation and training for Growruck and move this workout to after the Growruck weekend. Well there is some good and bad to that situation. Well it allowed for the pax to prepare for Growruck however it also did not facilitate the fitness test and this was part of the Growruck rucking portion. Either way we all have work to do to improve, to be honest if we didn’t we wouldn’t be out here at all. Regardless on to the good stuff.

Warm-up

Michael phelps x 10 IC

Hallelujahs x 10 IC

Squats x 10 IC

Hillbillies x 10 IC

Mountain Climbers x 10 IC

The Thang

We had adequate sandbags to accomplish the sandbag portion of the test. So we rucked the grassy area near the playground where YHC had stashed a log for EC. Here was the test.

2 minutes hand release merkins (standard of 45)

2 minutes situps (with army standard form, standard of 54)

2 minutes Sandbag Clean (60 lb sandbag, standard of 36)-this was adapted from the GORUCK standard of 18 per minute but since pax were using a 60 lb sandbag we extended the time to 2 minutes and doubled the number of reps required)

After completing these requirements, we decided to take a little break from the standards and work on something that came up at Growruck as well. Log PT. All pax completed log curls, log shoulder press and log squats as a team. Then we rucked with the log to its resting place at Alice Keene where it will be available for all Ruck Ready workouts in the future. After dropping the log we moved to the back soccer fields where we worked on some other weakness that were identified at Growruck. Bearcrawling…which we did well and Crabwalking…which most pax aren’t great at. This was also noticeable on the beach in the middle of the night at Growruck. After this we accomplished the last portion of the P.T. test which was 1/2 mile ruck as fast as possible (no shuffling). Here we had pax of all speeds and experience levels. We had pax finish in 6.5 minutes and pax finish at 8.75 minutes (12 minutes/mile pace to 17.5 minute/mile pace). After this the pax were instructed to grab a sandbag and return to the flag. We made it back to the flag with less than a minute remaining. We did 10 squats IC and 1 burpee.

6:15 Hard Stop

COT/BOM

Prayer Requests:

Whistle-quitting smoking success

Announcements:

Reach out to another man-give it away

Freed to Bleed 5/14

Strong work today gentlemen. Those that came out were able to see areas that could be improved upon. We all have our weaknesses and part of the purpose of this assessment was to identify areas for improvement personally. REMEMBER: This test isn’t about the standard, it isn’t about a pass or a fail. It is to give you a method of self assessment some tangible number that you can use as a guideline to improve. There are a lot of things I can improve on in my life but many of them don’t have a gauge to tell you that it is an improvement. With this assessment, I now know. My areas of weakness and I can set forth a goal in my training to give me focus and direction. This will help with commitment. Everyone needs a goals and all of our goals are for one thing, Improvement. Whether it be at home, at work, in fitness or our community. Our goal individually and as a group is improvement. Be better, do better, live better, support better, love better, lead better. Get to work gents.

 

Ma Bell Out!

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