Ruck Zero

Ruck Zero

13 Pax including a 2.0, lifted themselves from their tryptophan slumbers and made the right choice by posting to #RockZero for their DownPAINment.

The Thang:

COP: 

Mosey over to the parking lot facing Route 51 for COP:

• SSH x 20 IC
• IW x 20 IC
• Merkins x 10 IC
• Low Slow Squats x 15 IC
• Windmills x 20
• Cherry Pickers x 20

Rock Work

Mosey over to the rock pile near the ball field, partner up, pick a lifting rock, size and speed does not matter. Partner 1 does called exercise while Partner 2 runs to the light pole and back. Flapjack. Two rounds of the following:

• Curls
• Tricep extensions
• Overhead Presses
• Squats

Ruck/Coupon PT:

Return to the start point, picking up a variety of rucks and coupons, mosey over to adjacent and less busy parking lot. Line up abreast, performing the called exercise with the coupons, then run to the nearest light pole and back between each. The PAX moved over one spot to get a taste of each coupon.

• Mountain Climbers x 15
• Push-ups x 10
• Squats x 15
• Crabwalk and back
• Overhead press x 15
• Swings x 15
• Lunges x 10 each leg
• Flutter kicks 4-ct x 15
• Squats x 15
• Walk with coupon and back
• Thrusters x 15
• Push-ups x 10

Bench Circuit work:

Return the coupons to the start point and mosey to the benches next the church for two rounds of circuit work, Derkins x 10, Dips x 15, Step-ups x 10 each leg.

Mary:

Head back to the start point with 5 minutes left for some Mary.

• Flutters x 20 IC
• LBCs x 20 IC
• Rosalita x 15 IC
• Dolly’s x 15 IC

Moleskin:

• Great effort by the PAX today, we covered 3.2 miles today, YHC wasn’t sure we’d hit the recommended 3 miles but Flipper assured me we still could with all the running back and forth.
• Since it was a Heavy day at #RockZero, YHC wanted to mix it up today, and introduce some #GoodLivin’ to the PAX. Cheese Curd graciously volunteered his new GORUCK Rucker which needs to to broken in and his wife’s ruck for the workout. Hoover and River Rat came prepared with some weighted backpacks of their own.
• YHC wasn’t sure what the turnout might be with the holiday weekend, lucky there were plenty of rucks and coupons to go around.
• Rachael was killing it out there as usual, out in front of the PAX.
• Abba was strong, YHC was partnered up with him and he kept pushing it there.
• TCLAPS to Flipper and Hoover for the pre-run. Hoover is turning into a runner, saw him at the Let Them Soar 5K two weeks ago and he was crushing it, the big man was moving and has slimmed down quite a bit since his first post.
• Flipper commented that it seemed to be “the longest COP ever” while we stretched our hamstrings with Cherry Pickers, they’re the MARSOC Short Card, Google it.
• Welcome River Rat and his 2.0 Shortstop from Rock Hill, thank you for coming. Shortstop was giving Rachel a run for his money.
• YHC met a fellow countryman of Boerewors from South Africa last week, and they asked “Do you know Dieter?” Small world.
• Jet Fuel got the workout in before the Iron Bowl, he voiced some concern for his Tide today. Ickey was not present, he’s pre-gaming no doubt, looking forward to his Twitter feed during the the game this afternoon.
• Best wishes to Abba and his family as the embark on their journey.
• Thanks to Flipper, Boerewors, and Hoover for opportunity to lead and please sound off with any mumble chatter.

Announcements:

• Area 51 Charlotte Christmas Party at Seaboard in Matthews 12/8/17: https://f3southcharlotte.com/?s=christmas+party
• 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/