EMOM Ruck

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

None
THA-THANG:
Ruck 1 mile every 15th minute on the minute

MARY:
None
COUNT-OFF & NAME-O-RAMA
6 PAX: One and Done, Bookworm, Soybean, Jailbait, Nature Boy, Snowman
CIRCLE OF TRUST/BOM:
Prayed it up.
ANNOUNCEMENTS:
Equinox

1/19 Long Ruck Preblast

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Soybean will serve as QIC. 

WHAT:
16 mile ruck. Starting near Wiseacre, we’ll head to Overton Park, take Union to Tom Lee, take Madison back to Cleveland, at Crosstown, we’ll get on the VE Greenline, then circle back to Overton before ending back at Wiseacre.

We’ll take 5 minute breaks for every 70 minutes rucked.

WHEN:
Saturday, January 19th @ 0400-0850
We will start on time. Do not be late!

WHERE:
STARTEX/ENDEX: Cumberland St just off Broad Ave, next to Wiseacre – park on the street
https://goo.gl/maps/QBvzrEZTM422

WHY:
Build strength and endurance. This is also a great opportunity to test out your gear and nutrition. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack with a sweet patch
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Hydration/nutrition fuel
  • Reflective bands attached to your ruck
  • Headlamp

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.

OF Ruck/Run: “Siri…are you coming in hot?”

THE SCENE: Coldish, but nice AM temp for a run/ruck
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:
No formal warm-o-rama. OYO stretching for both ruckers and runners
THA-THANG:
Ruck route and Run route below:

  • Run plan: 2 miles to East High School at 8:50-9:00 min/mile pace
  • Brief stretching
  • Ran 1 mile on track sprinting the straightaways and jogging the turns.  Avg mile time was 7:15-7:30 min/mile pace for all 4 PAX
  • Mosey to hill near East High School
  • Ran 15 hill sprints with 5 sec rest in between sprints
  • Ran back to STARTEX (2 miles)
  • Total mileage: 6.3 miles

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
7 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
Challenged the PAX with a thought from the Rich Roll podcast (link provided) that Crayfish shared with me where he interviews David Goggins (book “Can’t Hurt Me”…currently no. 2 on Amazon).  Goggins describes motivation as kindling.  Kindling helps start a fire but it doesn’t maintain it.  He speaks to the mindset of consistency in trial and difficulty and that for a man to be able to show up each day over and over again that he will need more than motivation. He will need more than kindling. Challenged the PAX that with this being the new year and getting things started that the motivations that we have will serve as kindling, but we need to recognize the need for additional behaviors, people, organizations, etc. that are needed for us to achieve the goals that we have for ourselves, our families, our workplaces, our churches, etc.
MOLESKIN:
Great run.  Squeegee is awesome at signaling while running.  He should be the Run Safety Q FWIW. Teacher’s Pet was trying to use dictation on his iPhone and ask Bookworm if he was “coming in hot”, thus the “Siri, are you coming in hot?”
ANNOUNCEMENTS:
Equinox Challenge; VAPE; Memphis Basketball game

Speed Ruckin’ at the Barracks

THE SCENE AND EVERYTHING ELSE: Cold. Dark, but the ROTC field lights were warming up. YHC pulled into the lot at 0511. There were several cars and some PAX were talking or exchanging contraband out of someone’s trunk. Other PAX were sitting in their cars keeping warm. NO TIME! YHC rucked up, grabbed the shovel flag, and hustled up to the track. 

0514, staring at the time. 

Bookworm comes shuffling up at approx 05:14:50. The clock struck 0515, I hit “Start” on my handy interval timer, and we were off. 

I’m not a professional. I am not being paid. You are exercising at your own risk and assume all liability of injury. Modify as necessary. 

At 0517, the alarm sounded and we started our first minute-long shuffle. The intervals continued through 19 cycles of 2 minutes walking, 1 minute shuffling.

At approx 0520, five other PAX came galloping up and we made a b-line for the road. 

I’m not a professional. I am not being paid. You are exercising at your own risk and assume all liability of injury. Modify as necessary. 

YHC proceeded to explain the interval to the PAX and outline some shuffling basics. Head up, shoulders back, back straight, feet shuffling. 

We made one big loop around Highland, one smaller loop around Patterson, and about a full lap around the track at the end. Tiger Lilly peeled off after the first big loop.

We were able to maintain around a 12 minute mile pace for the whole hour. Great work, gentlemen!

COUNT-OFF & NAME-O-RAMA
Seven PAX, no FNGs

CIRCLE OF TRUST/BOM:
YHC borrowed from Gus’s COT from the day before. The Pro is Prepared. Often, YHC does not prepare to come home after work and be an engaged husband and father. Instead, I put myself on the throne of my tiny kingdom and let my wrath fall on any and all who don’t behave as I think they ought. Don’t do that! Prepare!

PREPAREDNESS (F5)

1/12 Long Ruck Preblast

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Tiger Lilly will serve as QIC. 

WHAT:
20 mile ruck, clockwise. We’ll take 5 minute breaks for every 70 minutes rucked.

WHEN:
Saturday, January 12th @ 0400-1000
We will start on time. Do not be late!

WHERE:
STARTEX/ENDEX: Perkins Restaurant, 1340 S Germantown Rd
https://goo.gl/maps/7MVmHT1mTp92

WHY:
Build strength and endurance. This is also a great opportunity to test out your gear and nutrition. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack with a sweet patch
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Hydration/nutrition fuel
  • Reflective bands attached to your ruck
  • Headlamp

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.

12/29 Long Ruck Preblast

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. U-Rock will serve as QIC. 

WHAT:
U-Rock has identified seven (7) waypoints and is giving us 4 hours to hit them and get back to ENDEX. Depending on how we plan our route, we’ll cover 13-16 miles. One of the PAX will serve as Route Planner/Navigator. 

WHEN:
Saturday, December 27th @ 0500-0900
We will start on time. Do not be late!

WHERE:
STARTEX/ENDEX: Gravel lot across Farm Road from South Hyde Lake Parking Lot (map pin

WHY:
Mainly to build strength and endurance. This is also a great opportunity to test out your gear and nutrition. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Reflective bands attached to your ruck
  • Headlamp
  • Smart phone with navigation app is a PLUS

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.

Straight Ruckin’

THE SCENE: 30 degrees; cold
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:
Ruck
THA-THANG:

Ruck the big loop at The Barracks (2.25 milez)

Ruck shuffle half a lap on the track; Ruck half a lap (1 milez)

Ruck the track (? milez)

MARY:
None
COUNT-OFF & NAME-O-RAMA
3 PAX: Woodpecker, Soybean, Bookworm
CIRCLE OF TRUST/BOM:
If you grow into who God made you to be, you can’t help but do what he made you to do.
MOLESKIN:
YHC hates ruck shuffling.
ANNOUNCEMENTS:
Grinch coming up

Solo Game of Bingo (I won)

THE SCENE: 52 and windy
F3 WELCOME & DISCLAIMER:

YHC disclaimed himself.
WARM-O-RAMA:
Ruck to playground.
THA-THANG:

25 pull-ups

Ruck 2 miles AFAP

25 pull-ups

MARY:
Nada
COUNT-OFF & NAME-O-RAMA
1 PAX: Bookworm
CIRCLE OF TRUST/BOM:
YHC said a quick prayer for St. Jude, its patients, and everyone participating in the marathon.
MOLESKIN:
M berated me upon return for working out solo. “What if some crazy person runs up and stabs you?!?!” Smh.
ANNOUNCEMENTS:
Whetstone; Grinch

Suck it, GORUCK!

THE SCENE: Crisp and clear. Invigorating. I kept my worn-out Mechanix gloves under one leg as I drove to keep them warm. Bruce posted on Slack that he would be a couple minutes late. When I arrived at Startex, the posse was gearing up – Bookworm, Four Eyes, Shoestring, Daniel Tiger. Judah pulled up as I was taking my position in our soon-to-be-formed circle. 

What time is it, Shoe?

Five fifteen.

My name is Soybean and I’ll be your Q for the next hour. I am not a professional, and you have not paid to be here. You are exercising at your own risk. Please push yourself, but modify as necessary. Rucks off.

Our objective for the day was to transport the team and our gear to Memorial Field, where we would record proof of life and submit that proof to Slack HQ. Unfortunately, there were a number of obstacles and hazardous terrain in our way. Fortunately, I had five men ready to tackle it together (and a sixth on the way). 

To prepare for our journey, we need to get the blood flowing into our cold limbs. We took a quick lap around the lot, then carioca’d down and back. I thanked the Sky Q that dancing was not on our agenda this morning, because Daniel Tiger’s hips looked mighty stiff. Back at our circle, we did 10 merkins in cadence followed by 10 squats in cadence. Sufficiently warm and out of ideas, I glanced towards the horizon, hoping to see headlights rounding the corner onto Zach Curlin. No dice.

We turned towards our objective. I snatched up Shoestring’s 60# coyote sandbag and slung it on my back. Just then, I heard a distant rumbling. If there had been a single cloud in the sky, I would’ve assumed thunder. 

Headlights. The Ruck Q has arrived.  

Someone grab his sandbag and let’s go, I said. Bookworm and Four Eyes were on it. The sandbag had been sitting in Bruce’s truck bed for who knows how long. The bottom was permanently flattened, giving it the shape of a huge, mean Toblerone. It was also covered in frost, and Four Eyes was already cussing it as he tried to adjust under it. 

We proceeded towards our objective. Our first obstacle was the Tower of Terror. Men have been known to scale her slopes on foot – sometimes backwards or sideways – but woe to the man who climbs her stairs under ruck. What other choice did we have? We approached from the front, then skirted to the southern stairwell. On the path outside we dropped the sandbags and did ten 8-count body builders in cadence. Loaded up the bags again and took the stairs.

The level where you enter the stairwell is kind of a basement, so you climb a flight and then see a sign that says Floor 1. Then when you feel like you’ve been climbing forever you see Floor 3 and realize you still have 2 more flights in front of you. All heavy breathing at the top. 

Our group then had to slowly make our way from the south end of the top deck to the north end. We were not able to walk or run due to the high winds coming from the northwest. We sat down in a row and passed the sandbags to the left. The last man in line, upon receiving the sandbag, would then get up and run to the far end on the right. We slowly made our way across the deck like some kind of human tank tread. A couple of times, men nearly lost their hands as we pushed and pulled. Other times, the weight of the bag would hit you with such a force as to remind you that men weren’t created to be tank treads. Recovering, we made our way down the slopes.

We circled back around to the path near the stairwell, did another set of ten 8-count body builders, and proceeded up the stairs a second time. Standing between us and our objective was the Slough of Despond. We’d have to carefully wade through it in order to protect our cargo. Lining up on along the southern wall, holding our rucks over our heads, we trudged (lunge walked) through the bog to the other side. I thought our groaning would never cease, but we eventually made it. Back down the slopes. 

What time is it, Shoe?

Five fifty-one. 

We had 24 minutes and I had choices to make. 

Bruce, pick a number between one and five. 

Shoestring asked if I even had a plan. What a question. Let it go. 

Bruce picked five. “The lot is cast into the lap; but its every decision is from the LORD.”

We made our way towards Memorial Field, stopping at the launchpad to do ten more 8-count body builders. We dropped the sandbags and proceeded to our next obstacle.

The field was covered in frost – not a light frost that dissolves at first touch, but something heavier and more resilient. Lining up on one sideline, we had to get across. The team was disappointed to learn there was an (imaginary) ceiling above the field that would keep us from standing up. We bear crawled across the field, dragging our rucks between our legs. The frost ate away at our gloves’ effectiveness. What once was dry and warm was now wet and cold getting colder. In his haste, Bruce had left his gloves either at home or in his truck. This brought back fond memories of that time we bear crawled 200 yards in the ice and snow at the MLK Light event. Phat Pat (RIP) thought he only needed his mind and ended up with numb, cut-up hands. Bruce survived (we all did), but not without stopping here and there to curse himself. 

When we got to the other side, we did fifteen overhead presses and went back the way we came, bear crawling again. Fifteen more presses back on the first side and we headed back to the launch pad to get the sandbags. We’re on the homestretch. 

We made a lap. 

Back at the launchpad, we completed twenty flutter kicks in cadence, holding our rucks over our heads. That was followed with ten “ruck-to-shoestrings” in cadence, which was accompanied by a chorus of midwife noises from the PAX. 

We made another quick lap, no sandbags. Nearly there!

The final ascent to our objective was a quick sprint up a mountain. Did we have time?

What time is it, Shoe?

Six thirteen. No! Fourteen.

Twenty mountain climbers in cadence got us there, finally. We held a reverent plank for about half a minute, struck with the weight of joy at having reached our destination. 

There was only one thing left to do – proof of life. I asked who among us had a camera. 

Four Eyes answered in the affirmative. He unzipped the pocket on the right side of his $24.99 plus tax Wrangler pants from Target and pulled out his phone. 

Not a scratch, he said. Suck it, GORUCK!

COUNT-OFF & NAME-O-RAMA
7 PAX – I might’ve sent FNGs to the Berm anyway. “This is not for you just now. All in due time.”

CIRCLE OF TRUST/BOM:
Admittedly, YHC had not really prepared a COT in advance. I did, however, see a news story about a man killed in Nashville when a piece of concrete was thrown from a bridge and struck his car. I’ve heard of that kind of thing happening before, and it’s something I always think about when passing under an overpass on road trips. It’s a reminder to me that the next moment is not promised to us, and tomorrow certainly isn’t either. I wonder what that man left undone or unsaid. If you have unrepentant sin, go to Jesus. If you have unresolved conflict, fix it. Tell your family you love them every day. Any conversation could be your last. 

MOLESKIN:
TCLAPs to Judah for jumping right in to F3 and rucking. TCLAPs to Brett Favre and Wrangler for designing tough, effective, and affordable pants. 

ANNOUNCEMENTS:
Thanksgiving workouts at the Berm, the Bingo Hall, and Blazing Saddle. 2nd F event Friday at the Mothership. 

Ruck A Little, Run A Little

  • THE SCENE: A cool 70 degrees

F3 WELCOME & DISCLAIMER

Given and disclaimed

WARM-O-RAMA

SSH x 15 IC

Arm Circles x 10 IC

Imperial walkers x 15 IC

Squats x 15 IC

Windmills x 10 IC

THA-THANG:
PAX partnered up. Both PAX performed 20 overhead ruck squats, 20 ruck curls, 20 flutter kicks, and 20 ruck thrusters. PAX 1 the  farmer carried rucks one direction around track, while PAX 2 ran the other direction and caught PAX 1. PAX 2 then farmer carries rucks one direction, while PAX 1 ran the other direction and caught PAX 2. All the above was rinsed and repeated for 5 rounds.

PAX then rucked 1.5 miles around campus.

MARY:
Ruck to shoestrings x 15 IC

Big boy sit-ups x 15 IC

Jane Fondas x 15 IC (each side)

Hollywood side crunch x 15 IC (each side)

COUNT-OFF & NAME-O-RAMA

4 PAX: Soybean, Blart, Park Bench, and Bruce Wayne

CIRCLE OF TRUST/BOM:
Colossians 3:23 “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”

Proverbs 10:4 “Lazy hands make for poverty, but diligent hands bring wealth.”

MOLESKIN

4 PAX beat the fartsack and put in some work.

ANNOUNCEMENTS:
Eli Grow Legacy 8K 11/3/18 at 10am at Tullahoma High School