BO Ruck Training BB 9.14.18

This was my 3rd Q this week & this will not be my best work.

PAX:

  1. Fanny Pack
  2. Huggies
  3. Nice & Slow
  4. Nino (QIC)

I gave the disclaimer to the PAX that I am not a professional, each of them were there on their own free will, everything I say is a suggestion, & to modify as needed. With this we were under way.

LAP 1

Ruck around Egg Lawn (0.70 mile) in under 9 minutes 15 seconds carrying:

  • (2) 5 gallon jugs of water
  • (1) 30 lbs. sandbag

If the lap was not completed within the allotted time we had to do 5 Burpees. We didn’t make it in the allotted time, not even close…so we did the Burpees.

THE THANG ROUND 1

I set up 4 cones 10 yards apart & placed one of these cubes at opposite corners. For 10 minutes we took turns rolling the cube & performing the exercises, which included: 

98D1F6BE-BC3F-4BDF-AF9B-E7803D645C33

  • (5) Merkins
  • (5) Ruck Swings
  • (5) Squats
  • (5) Mountain Climbers
  • Bear Crawl two cones to 2nd cone with the cube (20 yards)
  • Sprint two cones to 2nd cone with the cube (20 yards)

After 10 minutes it was time for…

LAP 2

Ruck around Egg Lawn (0.70 mile) in under 9 minutes 15 seconds carrying:

  • (1) 5 gallon jugs of water
  • (1) 30 lbs. sandbag

If the lap was not completed within the allotted time we had to do 10 Burpees. Dropping one of the jugs of water made a tremendous difference as two PAX were able to get a break & we were able to complete the lap in the allotted time. No Burpees, but back to The Thang

THE THANG ROUND 2

I set up 4 more cones 15 yards apart & moved one of these cubes at opposite corners. For 10 minutes we took turns rolling the cube & performing the exercises, which included: 

  • (5) Merkins
  • (5) Ruck Swings
  • (5) Squats
  • (5) Mountain Climbers
  • Bear Crawl two cones to 2nd cone with the cube (20 yards)
  • Sprint two cones to 2nd cone with the cube (20 yards)

Since this was Round 2 we performed double all the exercises, except the Bear Crawls & Sprints because it was already a further distance.After 10 minutes it was time for…

LAP 3

Ruck around Egg Lawn (0.70 mile) in under 9 minutes 15 seconds carrying:

  • (1) 5 gallon jugs of water
  • (1) 30 lbs. sandbag

If the lap was not completed within the allotted time we had to do 15 Burpees. Even though we were doing the same amount of weight & distance with a target time we had achieved this lap was close. The timer on my watch literally went off as we were setting the jug/sandbag down. No Burpees. 

The plan was to do a Round 3 of The Thang, but it was 0615 already so we circled up.

COR

NOR

Announcements

Intentions 

I thanked these HIMs for coming out. I then thanked the SkyQ for another day, asked these 45 minutes be the hardest thing we endure today/this week, & for the courage to lead in our homes/community.

I’m exhausted, but it was fun. SYITG.

Nino out.

 

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