Outland Ruck Light Light Light ………. Light

Outland Ruck Light Light Light ………. Light

7 PAX (including 2 x 2.0’s) dreamed of the day #F3Outland would offer it’s first ever GORUCK Light (Light Light) event.  Today is the day The Late Show made all of their dreams come true!  The number of PAX was lite with many regulars out, but 7 strapped it on, laced them up and got their Light Light Light Ruck ON!!

THAT THANG – Double E on Q

COP

0700 – Mosey to VPSF via the Hair Band 2K (Longer Hair Band Mile w/ Hill Included)
20 x SSH IC
10 x Penalty Burpees for Glass Joe Showing up LATE!
20 x IW IC
20 x Low Slow Squats IC
20 x LBC IC

Mosey to Front of middle school to begin Pre-Ruck Work

Called Exercises (Including Holds in all to improve form!)
10 x Burpees (3 – 5 second hold at bottom (6 inches) of pushup portion of Burpee)
10 x Bomb Jacks (3 – 5 second hold at bottom of squat portion of BJ)
10 x Supine Pullups on entrance rails ( 3 – 5 second hold at top of pullup)
Hair Band 2K x 1
Repeat Exercises
Hair Band 2K x 2
Repeat Exercises
Hair Band 2K x 3

Water Break and hand off Q to The Late Show

We open the tailgate of EE’s truck to expose coupons of all varieties and weights. Pick your poison!

Grab your kettle bell or dumbbell and off we go with DT setting the ruck pace.

Stop along the way for some high knees and jump squats. Switch arms for your KB or db and the mosey continues.

One more stop to switch arms and some plank walks.

Arrive at the dip bars and deposit your tokens on the sideline. Mosey to other side and partner up. P1 carries P2 back to dip bars. A round of 10 squats and 10 supine rows.

Mosey back and flapjack partner carry. 10 squat and 10 pullovers, your choice of pullover variation.
#1 – On back with knees raised feet on ground.
#2 – On back in a static hip bridge.
#3 – On back with a dynamic hip bridge that would generate quite a bit of staring from passersby.

Mosey back and (10) bur-lungees. Instead of push-up to the squat then jump, it’s push-up to lunge position then up. Awkward move with an O2 deprived cranium. Good stuff.

Bear Crawl and Spider-man crawl across the field.

Grab your coupon and head back. Made a couple of stops to switch arms and position of coupon (overhead, out in front, down by side etc)

MOM
Wrapped up with some mtn climbers and heels to heaven. TIME!!

MOLESKIN
This may never be an official GORUCK event, but we carried things while we did things and that counts for something!  DT was the only one truly ruck ready as he carried his coupon and had his Ruck Pack on the entire workout. I guess the rest of us were #wannabes.  But it was great workout nonetheless.  The hairband 2K with the added hill (sidewalk to spirit rock and back down to parking lot), turned out to be a wonderful addition to all of the exercise holds #gasser.  Funny how effective quality form is compared to greater quantity of poor form.  Not exactly sure where TLS comes up with some of his #stretcharmstrong moves, but most are very unique and today were #awkward but effective.  Espresso keeps getting stronger each week and GJ is a beast even when drained from a big day at Carowinds the day before.  Missed many of the regulars that are on IR or out of town.  You fellas get well and back out as soon as you are able!

ANNOUNCEMENTS
– Overdrive will meet at normal location on Friday, July 3rd BUT AT 0700.  If you show up at 0530, please do Burpees until the rest of the PAX arrive.
– WE WILL NOT MEET AT OUTLAND (Sun Valley Middle) NEXT SATURDAY JULY 4TH!! There will be a large Convergence at The Rock (Calvary Church on 51) at 7:00am where many sites will all come together for a single workout!!  If you have not been to an F3 convergence, you need to go!
– Prayers for CT, HB, and HH on the IR. Get well soon guys- Continued prayers for Zip and Donut Hole while they are away – We miss you guys!
– July 4th 5K/10K in Lake Park if interested talk to Glass Joe. $$ raised goes to feed the hungry!

If I missed anything be sure to sound off!

Always a pleasure Sharpening Iron @ the Outland!!

Double E and The Late Show