08/15/2022 - Black Panther - Ruck in Roll

AO: Black Panther

When: 08/15/2022

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Animal House


Introduction

We will be Ruckin and Rollin today. We will use 2-  40 lb sandbags

  • My name is Animal Host and today I am your game show host
  • 5 Core Principles, Mission and Motto
  • Head Count
  • this Ruck will be music themed, involving PT on song changes, mixed in with a few full length song workouts. 

Warm-O-Rama

  • Tappy Taps (10)
  • Shoulder Circles forward- MAKE THEM BIGGER (10)
  • Shoulder Circles backward- MAKE THEM BIGGER (10)
  • Seal claps (10)
  • Motivators from 4.5 (Start a 5 count of just the two leg movements) then regular motivators from 4. 
  • Pax kept excellent movement on cadence rhythm this was verbalized to the entire PAX

The Thang

Pax counted off in 2s to form two lines. One 40# sand bag per line handed back upon Qs direction

Each/Thang Song start lead to an OYO PT exercises, or full song workout

 

Thang/Song 1

  • Billy Joel- We didn’t start the fire
  • Regular pace ruck through middle of softball fields, entered fielded one to first base and hit side exit towards picnic tables

Thang/Song 2

  • Rage Against the Machine/Killing in the name of
  • 20 picnic table bench step ups OYO, sustained squat until 6 is in. Sustained walk to base of the hill

Thang/Song 3

  • Eminem/Godzilla
  • New Exercise Pax named “Monday Morning Quarterback” : In their 2 lines, the Pax lined up in the football center position in a straight line (Fire Drill style) Each member of Pax was to slide (Hike) the 40# sandbag to the next Pax. Then Indian run to the back of the line. Each line did this until we reach the top of the hill, then reversed the motion as went back down the hill.
  • the 40# sandbags were left at the base of the hill for the rest of the Ruck

Thang/Song 4

  • The Clash/Rock the Casbah
  • 10 Merkins OYO, Bernie Sanders of the flat and down the steep side of the hill. Sustained Squat or Plank until 6 is IN two line Ruck
  • Ruck Sacks off for next song

Thang/Song 5

  • Salt N Pepa/ Push it
  • Pax held the Ruck in front of them with elbows bent (sustained curl) and every time the lyric was “push it” Pax conducted an overhead press. This exercise was done while Rucking at a standard pace
  • Ruck Sacks back on

Thang/Song 6

  • Moby/Flower (Bring Sally Up, Bring Sally Down)
  • Squats in Cadence with Bring Sally up and Bring Sally down lyrics

Thang/Song 7

  • DMX- X Gon’ Give It To Ya
  • Walk pace converting to double time pace every time the Lyric Repeats X3 X-Gon’ Give it to Ya.

Thang/Song 8

  • Drowning Pool/Bodies
  • Brisk walk to the edge outfield edge of softball field 1 then back to the flags.

Thang/Song 9

  • Chumbawumba/Tubthumping
  • Back in the starting circle, rucks off. In cadence with lyrics “I get knocked down, then I get up again” Pax conducted a thruster from ground to overhead press. During other lyrics the Pax maintained a sustained curl

Cooldown

  • American Hammers with Ruck in Hand (10)
  • 1 Merkin Ring of Fire

Recover Recover

Circle of Trust

Building on prior COTs  Two core take aways

1: Acknowledge the past but don’t live in it or try to recreate it. Personal note shared by Animal House, last Friday was his 16th Anniversary had plans for a night away/dinner with his M to a place they had stayed at and ate at when they where in the early dating days. His M wanted no part of the Hotel/Restaurant area and conveyed as much to AH. She did indicate that she appreciated the effort put in and thought, but would rather we do something different and include the 2.0 human half of the House that is Animal.

Where this may have caused a rift earlier in the years of the relationship (Animal House has admitted he has had a few lackluster years of planning anniversaries in the past) this led to an honest discussion with his M about what she wanted to do.

 

2: Strive to thrive in discussion with those close to you that you love and care about, even when the conversation can be difficult. We ended up having a great anniversary day with our 2.0s (and the drama they can consistently seem to invoke sometimes) ultimately making us stronger as a unit because we talked things out and enjoyed ourselves.

Naked Man Moleskin

As we were thumpin with our tubs, someone driving by must have that they recognized one of our Pax as they kept cheering on someone by saying “Let’s Go Brandon” repeatedly. It’s nice to see that level of encouragement for someone, and Brandon wherever you are, we hope you are indeed, Goin

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