07/13/2020 - The Ridge - AOVQ Ruck beat down at The Ridge
AO: The Ridge
When: 07/13/2020
PAX:
Number of Pax: 19
Pax Names: 5-Putt, Bad Mom, Bailout, Beat Box, bedpan, Cat Lady, Fargo, Gopher, Jimmy Neutron, joe dirt, Motown, Pawn Star, Penalty Box, Sheldon, Tourniquet, Vern,
DR Names:
Number of FNGS: 5
FNG Names: Beat Box, Cat Lady, Jimmy Neutron, Shooter McGavin, Bad Mom
QIC: Blowfish
Introduction
GrowRuck 21 in Louisville is 89 days away so I wanted to put together a Ruck PT workout to continue our training for GR21 for those that are signed up or to help encourage PAX that haven’t signed up yet to get moving.
Beautiful morning, low 60s with low humidity. Haven’t had one of these starts in a long time.
Warm-O-Rama
Lead off with our five core principals, our motto and our creedo for all the FNG’s
Tappy Taps IC x 10
Abe Vigoda IC x 10
Nancy Kerrigan’s 10 count
Ray Finkle’s 10 count
Lots of mumblechatter this morning, your’s truly mixed up the last two warmups.
Mosey to the base of the hill with our rucks
The Thang
SHUTTLE RUN: 4 ROUNDS
Partner 1 Sprint 50m, Partner 2 Static Ruck Hold 0verhead
Partner 2 Sprint 50m, Partner 1 Static Ruck Hold Overhead and
Partner 1 Sprint 100m, Partner 2 Static Ruck Hold Overhead
Partner 2 Sprint 100m, Partner 1 Static Ruck Hold Overhead
Rinse and repeat 3 times
Thang #2:
3 Man Team Effort to complete reps. Rotation when the sprinter gets back so everyone gets the suck. Rest position is with the weight OVER your head…not resting on it.
A: Sprints hill B: Performs Exercise C: Holds weight overhead
B: Sprints Hill A: Holds weight overhead C: Performs Exercise
C: Sprints hill A: Performs Exercise B: Holds weight overhead
Exercises performed:
100 Arm Circles
100 Merkins
100 Flutter Kicks ruck overhead
100 SSH
100 LBC
100 Squats (Hill sprints felt great after this…)
100 Plank Jacks
100 Burpees (Crowd pleaser as always)
Circle of Trust
Price of admission to F3 is to lead a workout. Get comfortable, partner with a seasoned HIM and get a workout planned.
Naked Man Moleskin
Great ruck PT workout by everyone. FNGs killed it today and The Ridge continues it’s strong showing of PAX. the ability to recruit at the Ridge is on a whole different level.