Casualty Medley For The Ruck of It

Casualty Medley For The Ruck of It

21 of Area 51’s finest PAX, including 2 FNGs, made the right choice and posted at Rock Zero for their daily #DownPAINment.

COP:

• SSH x 20
• Merkins x 10
• IW x 20
• Squats x 20
• Windmill x 20

The Thang:

Take a warmup lap around the parking lot then head back to the cars, grab the rucks and sandbags and mosey over the soccer fields. Partner up for the following:

Partner 1 buddy carries Partner 2 across the field. Partner 1 then returns to the side of the field to pick up a ruck or sandbag then carries them to stopping at the first cone to do 10 burpees. He then proceeds to the next cone and performs 10 burpees, then runs to to Partner 2. Partner 2 does Mary exercise while Partner does the work. Flapjack.  The PAX does Mary until the six gets in.

Staying with the same partner, drag your partner half way across the field, flap jack, then run with your partner to the other side of the field.

Head back to the side of the field with the rucks and sandbags and staying with your partner, Partner 1 performs called exercise with the ruck or sandbag while Partner 2 runs the length of the field. Flapjack.

• Upright rows
• Curls
• Squats
• Overhead presses
• Flutter Kicks
• Tricep extensions

We collected the coupons and over to the hotbox for 3 rounds of circuit work, Derkins/Incline Merkins x 10, Dips x 15, and Step-ups x 20.

Gather the sandbags/coupons and head back to the  start point to deposit the coupons and then we were off to the front of the church.

Choose a lifting rock for some more arm work, two rounds of curls, tricep extensions, and overhead presses. We deposited the rocks from where we found them, not at all close to there exact resetting place.

A quick check of the watch and YHC noticed we had some time left for Runstopper’s old friend Mr. Jack Webb. YHC requested Runstopper take the lead to introduce Mr. Webb properly to our FNGs and he so he did up to 8.  Afte that we moseyed back to the start point for some much needed Mary.

Mary:

• Flutter Kicks x 20
• LBCs x 23

Moleskinny:

• Strong effort by the PAX on a warm, humid day in Charlotte, hello summer. The PAX gave YHC some grief during COP, but it’s welcomed.
• We covered 2.2 miles, under the recommended 3 miles per the Rock Zero bylaws, but Flipper was ok with it.
• #Kotters to Flipper following two weeks traversing Europe.
• The Casualty Medley, with the partner carries and partner drags, was inspired by the welcome party at the Bragg Heavy this year where we lost GRT Jerome Gonzalez, R.I.P. Cadre Danny Stokes (F3 Linus) included this as our PT test during Grow Ruck 08 in Houston and YHC has been looking for an opportunity to include this in an F3 workout. Partner carries, drags, burpeess, and coupons are all unsavory and even more so when grouped together. The PAX #EmbracedTheSuck and got after it.
• Runstopper was #LarryBird during the Casualty Medley crushing his burpees.
• Thanks Private Benjamin for carrying my six this morning, Clydesdales are not an easy carry. Not sure who would’ve carried Hoover.
• YHC had some more GORUCK staples such as the tunnel of love but the landscaping crew looked like they wanted to get to work so we moved on.
• Stone Cold recommended North Face but YHC politely declined.
• YHC couldn’t resist asking Runstopper to Q Jack Webb, he’s an angry Q, all business.
• Nice job High Tide for the solo 4 mile pre-run, he planned for 6 but 4 was plenty. He looked a little lighter without his weight vest.
• Spackler and Bounce seemed to enjoy the #mumblechatter during COP, their Imperial Walker form was on point. Semi-Gloss was absent.
• Welcome Rosettta and Vuvuzela visting us from South Africa who were EH’d by Stone Cold. They were made right at home with their fellow countrymen Boerewors and Dingo.
• We were joined half-way through the workout by Bugeater and Leprechaun who doubled down with Leprechaun’s Q at Davinci this morning. Strong! Bugeater said they were passing by so why not?
• Hammer was sporting long sleeves this morning anticipated us being on the grass, and wanting to avoid fire ants.
• Great seeing 49er again, second time this week, #Kottters.
• We caught up with Philmont at Coffeteria, who’s making a plant-based comeback. He posted at Day Zero all by himself, it’s been a while sine Day Zero (RIP) closed it’s doors but keep coming out brother.
• Thanks to Boerewors and Flipper for the opportunity to lead and please sound off with any #Mumble chatter.

Announcements:

• Crane Relay 10/26/2018: https://f3southcharlotte.com/2018/07/14/the-crane-relay/
• GORUCK Ruck Club battle coming soon to Charlotte, 10/20: https://www.goruck.com/event-14822/
• Beer Run 8/18, 4 miles and 6 breweries, check the Beer Mile Slack channel for more details.
• SPEARHEAD Pathfinder Class starts 8/1, if you’re interested in doing a GORUCK event or ruck training this is the program for you. F3 discount code: F3NATION017 20% off the Endure and Forward programs  signip here: https://pathfinderrucktraining.com/collections/growth-training-programs