07/20/2020 - Black Panther - Ruck PT at Black Panther
AO: Black Panther
When: 07/20/2020
PAX:
Number of Pax: 8
Pax Names: Blowfish, Cobra Kai (Giggles 2.0), Dilly Dilly, Dr. Dolittle, Elway, Giggles, Onesie, Parks and Rec,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blowfish
Introduction
I missed the Oswego Brew Ruck on Sunday even though I was a part of the original planning of the ruck. Family obligations to attend to so I decided to lead a ruck PT workout to make up for it.
Beautiful start to the morning. Mid 60s, no wind but moderate humidity.
Warm-O-Rama
Warm-up and disclaimer
Arm circles x 10 each way
Tappy taps x 12
Abe vigoda x 12
Motivators from 7
The Thang
Big loop around BP
All bear crawls and exercises were done as a group. We planked while we waited for the 6.
@parks brought extra coupon sandbags and we switched it up during every exercise.
Ruck 3 minutes
10-yard Bear Crawl
20 Ruck Squats
Ruck 3 minutes
10-yard Bear Crawl
20 Merkins
Ruck 3 minutes
10-yard Bear Crawl
20 Ruck High Pulls
Ruck 3 minutes
10-yard Bear Crawl
20 flutter kicks
Ruck 3 minutes
10-yard Bear Crawl
20 mountain climber IC
Ruck 3 minutes
10-yard Bear Crawl
10 count each side pulls
Mary
Ring of fire x 5
Catalina Wine Mixer x 8 (probably the hardest thing of the morning with the ruck sack on)
Circle of Trust
Check the announcement section on slack
Now is the time to step up and lead. Lots of changes and opportunities going on in F3. Find your place and excel in your role.
Sign up to Q
Naked Man Moleskin
Shout out to @cobra Kai for killing it today with 20 lbs in his ruck. Very excited for his VQ tomorrow!