07/25/2022 - Black Panther - What the Ruck Club

AO: Black Panther

When: 07/25/2022

PAX:

Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Animal House


Introduction

Let’s check out who dared to join me for some movement, some work, did anyone scream WHAT THE RUCK at the end of 45 minutes of dude sweat, fun and fabulous :socks:?!?!

Tools of the Ruck trade:

Gloves

Shoes for All Surfaces

Sandbags

Fancy socks (optional but encouraged)

Warm-O-Rama

  1. Good Mornings (12)
  2. Arm Circles Forward (12)
  3. Arm Circles Backward (12)
  4. Abe Vigodas (12)
  5. Motivators from 6

Mosey (no ruck) the length of the parking lot and back

The Thang

Thang 1

  • Indian Ruck 2 lines, casual transfer of Sandbags amongst Pax (.25 mile)
  • Indian Ruck 2 lines, double time casual transfer of Sandbags amongst Pax (.25 mile)
  • Up and Over the Hill OYO

Thang 2

starting at the based of the hill (7 round Tabata, 1 minute work, 30 second rest which was used to ruck to the bottom/top of the hill)

  •  Round 1- Overhead Press, Rest/Ruck to the Top of the Hill
  •  Round 2- Curls, Rest/Ruck to the Base of the Hill
  •  Round 3- Squats, Rest/Ruck to the Top of the Hill
  •  Round 4- Calf Raises, Rest/Ruck to the Base of the Hill
  •  Round 5- Lunges or Bonnie Blair’s, Rest/Ruck to the Top of the Hill
  •  Round 6- Chest Press, Rest/Ruck to the Base of the Hill
  •  Round 7- Ruck Swing, Rest Recover

Thang 3 

  • Indian Ruck 2 lines, Running to the front and taking the bag from 2nd man in line until the end of the softball fields
  • Pax lined up along the fence lines, Group 1 outside of the fence, Group 2 inside the fence. Pax handed the 60lb sandbag back and forth over the fence in a zig-zag pattern, Indian Ruck style until we reached the dugout
  • Pax switches sides (group 1 now inside the fence/group 2 out) and passed the sandbag back in the zig zag pattern with a focus on quicker bag transition
  • Pax Ruck back near the base of the Hill OYO

Thang 4

  • Pax was to pull a sled with 80 to 100Lbs of sandbags, Bernie Sanders back and forth between two cones, but sled rope failed, so Q altered two a two Pax sled carry around the cone and back (Group 1 and Group 2 each had a sled line). The rest of the Pax alternates between sustained squat and plank until the 6 is in.

Mary 

  • Big Boy Sit-Ups (12)
  • Heel Touches (12)
  • Hold Plank until 6:00A

Circle of Trust

I have tried to tour as many AOs as possible, in the last few weeks when the schedule allows. I encouraged the Pax to continue to stay active and get out to a few different AOs if they have not done so yet.

Building on my last Q to continue to get out there and Smile, Say Hello to someone you would normally just walk by. Summers almost half-way over, don’t forgot to Smile, Say Hey, Check in with those who you know and love, Family, Friends, Acquaintances.

Naked Man Moleskin

Apparently today my outfit was louder than my voice, which is unusual for me. Not so much the lack of loud outfit and sensational work-out stockings choices, so much as a not carrying enough volume for the entire PAX to hear. I shall take notes diligently and improve upon my vocal projection!

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