Barracks Ruck: 2min | 4cards
THE SCENE: Barracks ruck workout. 77 and HUMID.
F3 WELCOME & DISCLAIMER:
Welcome: I am not a professional
You are participating at your own risk
You are responsible for your own wellbeing
You are here voluntarily, and you are not paying to be here
Know your limits and do the best you can, all exercises can be modified and are only suggestions.
400 m jog,
10yd But kickers down and back,
High knees down and back,
Bear crawl down,
World’s greatest stretch back (the Handsy stretch, as named by GoRuck)
Ruck up. Ruck to track, perform 4 cards. Ruck for 2 min, flip 4 more cards. Repeat til time.
Number cards, count as shown. Face cards, 10 count.
Hearts- flutter kicks holding ruck over chest.
Clubs. Squats w ruck on back.
Diamonds. Ruck overhead press.
Spades. Ruck Merkins.
For every ACE, do all of the following:
10 overhead lunges (holding ruck overhead).
5 ruck swings.
10 squats w ruck in front mount.
5 ruck to shoestrings (ruck V-Ups).
We performed 36 cards in all, 3 of which were Aces.
CIRCLE OF TRUST/BOM:
I cannot remember what we discussed…However, here’s what’s on my mind: Mission helps us put in perspective a lot of the difficulties and suffering we will encounter. Humility allows us to lay down our own definition of success and get about the Mission. Faith empowers us to pick up the tasks related to the Mission and really fully engage, trusting that the long term outcome will be worth it (See Hebrews 11:13-16).
This was probably my favorite “partner” workout to date, being paired with Nature Boy. He hadn’t been to the Barracks before and remarked on the layout, the beautiful yet simple pullup and dip bars. It’s a fantastic place. The new track is beautiful. Nature Boy was a great companion on this duo workout. Great to hear updates about his brother being in town. He is going to be a beast at GrowRuck.
Get ready for CSAUP sims to prep for GrowRuck…!!!!!!! Pay your deposit $$$$$