Ruck a little work a little

The watchtower is designed to push you a little further than you may push your self. A 30 lb ruck and 60 lb sandbag will test your mettle with even the easiest exercises. Here’s how it went down.

Warm Up

Side straddle hops x 10 IC

Cherry Pickers x 10 IC

Don Quxiote x 10 IC

Michael Phelps x 10 IC

 

Thang:

Ruck up and head to the base of the watchtower

Round 1: 15 reps each

Squat

Merkin

Row

Deadlift

WW2 with ruck overhead

 

Ruck to Elmhurst drive thru

Round 2: 15 reps each

Lunge

Tricep Extension

Mountain Climber

Clean

Flutter Kick

 

Ruck to the Bus stop in the middle of the Minges Lot

Round 3: 15 reps each

Bear Hug Squats

Curl

Plank Jack

Snatch

American Hammer

 

Ruck to the flag poles for a round of step ups with rucks and sandbags, only 15 reps, but the pax got a small taste of what took out almost all that remained during GORUCK selection 2 weeks ago.

Ruck to the entrance by the pool

Round 4: 15 reps each

Ruck overhead Squat

Overhead press

Cleve Climber

Vup

Due to running short on time we rucked back to the flag for one final exercise. 60×60. I have to admit this was tougher than anticipated. But the gist is that you perform ruck burpees and toss ruck over head to land behind you and repeat as many times as you can for 60 seconds. I enjoyed this and I think I will incorporate it again. 6:15 Hard stop

COT/BOM

Prayer Requests:

Injured pax

YHC and family members dealing with heath issues

 

Announcements:

Sign up for GTE 26: March 25-27….you won’t regret it.

Pumpkin Ruck 10/26

Ice Cream Ruck 11/21

 

Good work gents, Ma Bell out!