Aye, the bell sounded and YHC posted at Spearhead for the first time to Q, courtesy of a kind invitation from Rucktard Nation.

The Thang:

Jog to football field, pull out Tabata timer for a full Ciabatta Cycle, Ruck-style (rucks up, unless otherwise noted):

1) Bear Crawl/Crab Walk (reverse ruck)/Lunges in rotation (use the 10-second rest to move your ruck as needed and change position)

2) Ruck Presses (from chest level, do an overhead press with the ruck; ruck remains at high chest during the 10-second rest periods)

3) Bottom-to-Bottom Squats (hold at the bottom of the squat during the rest period)

4) Ruck-ian Twists (rucks grounded, used like a medicine ball is used in Russian Twists; try to keep your feet off the ground during the rest periods)

5) He Sees Me … (sprints during the 20-second work period; drop to your belly, as in ‘He Sees Me … ‘ during the rest periods)

6) Four Minutes of Ruck Mary (rucks on chest for flutter kicks, Rosalita, high, slow flutter, LBCs, Freddie Mercury, leg raises, Hello Dolly, LBCs part deux)

7) Mountain Climbers

8) Tunnel of Ruck (a GRC707 fave … ‘We’re going to do a completely new exercise now … ‘)

Spreadsheets from the Gloom:

_ It was an honor and a privilege to lead this crew; I spend a lot of Friday mornings on the Front Porch in the WV doing Tabata exercises, so it was cool to do it instead with a ruck on and bring some ruck-style variations to the usual themes.

_ There was plenty of high-quality #mumblechatter, even during the super-smoker sets (Ruck Presses proved to be harder than I thought they would be, and the Ruck-ian Twists were no joke either) — there’s nothing like some high-quality Second F to get a man through a tough Ruck or F3 workout.

_ There was talk of a marathon ruck this weekend. I am most definitely OUT for that (I prefer my 26.2s with no extra weight), but I’m sure the Spearhead site will have details.




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The Hoff
10 years ago

It was an honor to have you Q our site today OBT! You brought the pain and a well thought out routine.

10 years ago

Thanks, OBT. Well done!

Big League Chew
Big League Chew
10 years ago

Great job, OBT. I gotta get me one of those gymnbosses. TOL brought back bad memories from 707. Loved the story about your f3name. Too funny!

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