September Monthly Ruck – 9/11 Theme

The September Monthly Ruck was a collaboration between McAfee and me. We did this last year, and it worked, so in essence, if it ain’t broke, don’t fix it.

McAfee and I exchanged messages to make sure we were both on board, and went straight into the logistics. The challenge to this event is finding stairs that can handle 30-40 PAX. A small flight of stairs doesn’t cut it. Lucky for us depends had the hook up for us at Ballard High School.

We would meet at 0530, and get the party started with a team weight mileage ruck around the campus. The lap was about 1 mile. The team weight consisted of carrying a rescue dummy named Ruth Lee (the heaviest 154 lbs I have ever carried), a section of 5 inch supply line (about 100 lbs.) , a high rise pack (about 40 lbs), a few doughnut role sections of hose (about 20 lbs. each), and 40, 60, and 80 lbs sandbag (I think). Oh, and Focker’s “rifle” aka big ass jack.

After completing the 1 mile ruck, we would grab a little water and circle up for some PT. The PT was a 9/11 WOD, it included a “warmup” of 2001 Side Straddle Hops then 9 exercises, 11 reps each and ended with 2001 Side Straddle Hops. The exercise list was: tuck jumps over your ruck, Thrusters, Ruck High Pulls, Power Cleans, Hand Release Merkins, Kettlebell Swings, Ruck V Ups, Dead Lifts, and Push Jerks (Overhead Press).

We followed up the PT with another 1 mile ruck with the aforementioned team weight.

The finisher to this ruck is a stair climb. We broke up the football bleachers at the 50 yard line. Half the PAX would climb the left side, the other half on the right. There are 2 flights of 62 steps, and 1 flight of 56 steps on each side of the 50 yard line. After completing 11 cycles of up/down each PAX would finish with 1980 steps.

After completing the stairs, we would circle up for COT. McAfee closed it out asking for any intentions and a request to remember our “why.” What is the reason that brought us out that morning.

I’m humbled to be a part of such a fun morning.

Until next time.

Captain Crunchberry / McAfee