Ruck or Treat

Ruck or Treat

9 PAX made the right choice, arose from the #FartSack on a perfect Saturday morning and posted at #Stonehenge for their #DownPAINment, and here’s how it went down.

The Thang:

Mosey over to the Ballantyne Village parking deck, stopping at each ramp for 5 merkins kicks. Stopping on the roof for COP

COP:

• SSH x 20 IC
• Imperial Walkers x 20 IC
• Merkins x 10 IC
• Squats x 20 IC
• Arm Circles x 20

Head back down the parking deck ramps performing 10 squats OYO at each ramp.

Costigan Park:

Head over to Costigan Park, and partner up. Partner 1 does called exercise while Partner 2 runs a lap, then Flapjack.

• Step ups
• Dips x 15
• Incline Merkins

Trick or Treat?

Mosey back to the start point and pick up up some rucks. Staying with your partner Catch Me If you Can to the Vein Specialists of NC parking lot. Partner 1 does called exercise with their coupon while Partner 2 runs to one end of parking lot and back. Flapjack. Move the rucks down the line each round. Repeato when complete.

• Round 1: Ruck Presses
• Round 2: Squats
• Round 3: Ruck Curls
• Round 4: Ruck Swings
• Round 6: Overhead Ruck Hold

Waterfall Relay Race:

Get into 2 teams, stay with your partner, at each station perform called exercise with your partner, bear crawl to the next station. The next set of partners doesn’t start the exercise until the one before has completed the called exercise.

• 5 Partner Burpees
• 10 Handslap Merkins
• 15 Partner Air Squats

Mary:

Return to the Vine with 5 minutes left for some Mary.

• Flutters x 20 IC
• LBCs x 20 IC
• Rosalia x 15 IC
• Dolly’s x 10 IC
• Merkins x 10

Moleskin:

• Great effort by the PAX today, we covered 2.6 miles today without heading over to Loch Ness.
• YHC wanted to mix it up today, and introduce some #GoodLivin’ to the SOB PAX. YHC pinged Dora to see if we can bring some more rucks to the PAX and he obliged. The rucks were of various weights and colors (neon pick GR1) to provide the PAX the opportunity to get taste of a ruck work out.
• I wasn’t sure how many PAX would post this AM and brought more coupons just in case but we had more than enough rucks to pass around.
• YHC borrowed the Waterfall Relay from Cadre Daniel (F3 Linus) after participating in the Capital Ruck Tour last week in Columbia. Apparently, it took YHC a long time to explain the instructions, will do better next time.
• Billy Goat and Gruden were getting after it on the sprints, solid work.
• Fire Hazard, who was killing it today, asked YHC before we started if I had and Rucks coming up, funny he should ask.
• Some PAX may have been still recovering from the F3 Golf outing yesterday, y’all were missed.
• Dora made his first post to Stonehenge since the launch, site #Kotters and thanks for the support.
• Fire Hazard will be signing up for GORUCK event, #FutureGRT. He poked the Q during Mary so we finished with merkins with rucks on.
• YHC had a voice recording failure and I’m missing 1 PAX, I believe this was only his second post, #Cobains.
• Thanks to Wild Turkey and Nard Dog for opportunity to lead and please sound off with any mumble chatter.

Announcements:

• SOB Charlotte Christmas Party 12/16/17: https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
• Joe Davis Memorial Run 1/6/18 support our F3 Brother Rock Thrill and his family with this event. Register here: https://joedavisrun.racesonline.com/
• Let Them Soar 5K 11/4/17 support our F3 Brother Tackling Dummy and his family’s foundation, Speed For Need will be there: https://racesonline.com/events/let-them-soar-5k?utm_campaign=calendar_widget&utm_content=event_link&utm_medium=widget&utm_source=Start+2+Finish+Website+-+Start+2+Finish+Website