09/21/2020 - Black Panther - 9/21/20 – Black Panther – Ruck and Run
AO: Black Panther
When: 09/21/2020
PAX:
Number of Pax: 8
Pax Names: Blowfish, Crambone, DJ Sump Pump, Elway, Fargo, Milton, Parks and Rec,
DR Names:
Number of FNGS: 1
FNG Names: 11 Percent
QIC: Bartles and Jaymes
Introduction
I had two different Qs in mind for Monday, but after the Uncle Rico overnight beat down on Friday/Saturday, I woke up still sore on Sunday, and still had a broken finger.
So, I decided to keep it simple. Work out those sore muscles, and practice keeping the PAX under a fifteen minute mile for the workout, as training for Growruck. Could we get in 3 miles while under weights, inside of 45 minutes?
Warm-O-Rama
Intro, and some additional specific call outs for the FNG who came out.
In cadence:
Arm circles F/B x10
Tappy taps x10
Imperial Walkers x12
Mosey around the parking lot, no rucks (0.2 miles), forwards and backwards. Wasn’t clear on that, and two PAX ran with weight.
The Thang
1 Thang, in 4 parts.
Ruck and Mosey combinations:
Easy 20 – 20 seconds mosey, 20 seconds walk, x18
Movement: 1 Mile in 12:23
Ruck March – 3 minute March, 1 minute mosey
Movement: 1 mile in 15:16
Indian Ruck – one line, mosey to front, but otherwise marching pace. Went 0.4 miles
Quick March: 10 seconds mosey, 10 seconds ruck March. Cross fields and up the hill
OYO to the flags from the top of the hill.
Movement – 0.8 miles in 12:23
Overall movement: with WoR mosey, 3 miles, average pace 13:31. Target accomplished.
Circle of Trust
Thanks to everyone for their support. As part of Growruck training, moving under weight, and under time constraints was part of our training, and I felt a worthwhile aspect to push for. Not a complicated or intense workout, but a way to get a little bit better at something that we may need to do in a couple of weeks.
CoT was focused on Kai en, the Japanese business philosophy of small, constant, incremental improvements. I’ve been focused on that since joining F3, especially with Growruck as a goal. Be a little bit better at one thing every day. When I first decided to get back into shape years ago, I purchased a door gym. Seemed silly, but I put it up in a pass through, and held myself accountable to use it once every time I went through. After a month, that was easy, so I switched to pull ups until failure every time I went through. After a year, I was no strong man, but I could do 26 pull ups in a set. Small changes build over time.
So look for the small changes you can improve every day. One more foot to run, one more pound to lift. One more compliment to give, and more hug to your M or 2.0s. Small changes that become big over time.
Thank you, F3, for all your support.
Naked Man Moleskin
Stumbled over the intro and WoR. More practice needed.
I didn’t know the fast rucks would be an issue to my site Q until we started the BC, so I modified slightly to slow us down. Definitely did not want this to be a danger to anyone. Make sure to walk HIM (all future HIMs, mind you) through my plan in the future, so as not to have to modify last minute. I appreciate you having my back, Blowfish, and would never force you into a routine that risked an injury.