01/31/2022 - Black Panther - Bring the RUCKus
AO: Black Panther
When: 01/31/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “We’ll bring the RUCKus on Monday morning! 30 lb minimum in your ruck is requested. Only decrease weight to avoid injury (not discomfort). Do you really need more info? HC below and bring the ruckus!”
Something special is happening at Black Panther right now. Guys are showing up really consistently, and coming ready to WORK. Just look at the EC opportunities. 8 guys came out for a 45-minute ruck AHEAD of our 45-minute ruck workout. Well done, gentlemen!
Now let’s talk about the workout…
Warm-O-Rama
- Abe Vigodas – 10 IC
- Arm Circles – 10 IC
- Good Mornings – 10 IC
- Imperial Walkers – 10 IC
Rucks on! Partner up. Stick with your partner for the ruck and for PT exercises – motivate each other!
The Thang
Ruck around the AO to the school parking lot
PT Exercises:
- 50 Ruck Squats
- 75 Upright Rows
- 100 Curls
- 75 Overhead Press
- 50 Ruck Swings
Ruck back to the flags
Mary:
- 10 Chest Press – On my up!
- 10 Flutter Kicks – Rucks Overhead
- REPEAT THIS CYCLE OVER AND OVER AGAIN UNTIL YOU WANT TO DIE (or it becomes 6:00)
Circle of Trust
Count-O-Rama (14)
Announcements
Name-O-Rama (took us 2 tries due to some technical difficulties)
CoT: There has been a lot of conversations about goals for the next month. A lot of guys set goals back in January – 75 Hard, Dry January, posting a certain number of times, etc. I had goals myself this past month, and I achieved a lot of them…but what am I going to do next month? Honestly, I need to be a better dad. THAT is my goal for the month of February – focus on being a better dad for my kids. I wish I would have had all sorts of inspirational ideas to share with the guys this morning, a list of all the things I was going to do, but I mostly just need you all to hold me accountable to this goal. I look forward to achieving THIS goal!
Naked Man Moleskin
Like I said in the section above, something special is happening at Black Panther right now. If it’s not part of your AO routine, make sure you get out west and join us!