10/18/2021 - Black Panther - Ruck Club – Black Panther
AO: Black Panther
When: 10/18/2021
PAX:
Number of Pax: 15
Pax Names: Bartles & Jaymes, Bed pan, Boy Sandwich, Dick Cheney, Elway, Fargo, Judge Smails, Mr. Nice Guy, Munson, O'Douls, Parks and Rec, Stand Up, Title IX, Trailer Park, Trickle,
DR Names: n/a
Number of FNGS: 0
FNG Names: n/a
QIC: Mr. Nice Guy
Introduction
Preblast BLACK PANTHER – RUCK CLUB Monday 10/18/2021 – 5:15-6:00
We will move at a decent pace with some PT along the way. We’ll explore the AO and expect to get a good workout.
30lb minimum weight (20lb if you weigh less than 150lbs)
Warm-O-Rama
All in cadence
10/10 – Shoulder rotations front and back
20 – Grady corn
20 – SSH
20 – High knees slow
The Thang
Stay together. Tight. No man left behind.
Move at about a 15 minute miler pace
Ruck 1 mile with sandbags being rotated among the PAX
After 1 mile, circle up, for the below:
20 – Ruck sack in front pull up to chin – on my up
20 – Pull throughs – oyo
10 – Thrusters – in cadence
Repeat for a total of two sets of each of the above
Ruck 1 mile with sandbags being rotated among the PAX
At the flags for Mary:
30 – Flutter kicks holding ruck above – in cadence
30 – American Hammers with ruck – in cadence
One minute high plank
6:00a Recover
Circle of Trust
Encouraged the PAX to get ready for and then participate in GrowRuck next August at Crossroads. Great opportunity to have this so close to home, no travel and other expenses etc. Should have a lot of other PAX and good support. Mentioned that it is hard to explain but so rewarding that I really encourage everyone there to participate – it’s hard to explain but very rewarding and I hope that they will participate.
Prayers
Naked Man Moleskin
My first Ruck Q and wanted to give the PAX what they expected when coming to a Ruck Club. I was struggling with how much PT, if any, and kept falling back on the fact that Rucking is simply moving with weight, so I wanted that to be what we mostly did and sprinkled just a little PT in there which I would do again. In order to make it worth getting up for I think the pace and a little extra weight to pass around (in this case the sand bags) was good. I know there are a lot of regular Ruckers and Black Panther regulars there so I was a little nervous and did my best to make them happy that they woke up and came out on a Monday morning. I really appreciated the group and look forward to being at the Black Panther Ruck Club again.
Thanks for having me and coming out and also thank you again to Dick Cheney who had our 6 and got us home safely. Thanks!