Rucking n’ Rocks At The Peak

Rucking n’ Rocks At The Peak

11 PAX made the right decision and took the #DRP by making their way to Peak 51.

The Thang:

Take a tour of the Peak 51 AO with a nice lap around the premises stopping for some merkins and Mary along the way before returning to the launch point.

COP:

After returning to the church parking lot, grab a ruck for COP. A ruck will be passed clockwise to a Pax without a ruck, alternating exercises.

• SSH x 20 (No Ruck)
• Merkins x 10
• IW x 20
• Mountain Climbers x 10
• Squats x 20
• Lunges x 10 (each leg)

Rocks n’ Rucks

Move to the lower parking lot with the rucks, assemble gather in groups of 3 and each group grab a lifting rock. Partner 1 stays with the rock, Partner 2 moves to the other side of the lot with the ruck. Partners 1 and 2 will performed called exercises while Partner 3 run to Partner 2, Flapjack, Partner 2 runs to Partner 1, Flapjack. Plankorama while the PAX finishes each round.

• Round 1- Curls
• Round 2- Overhead Presses
• Round 3- Upright Rows
• Round 4- Tricep Extensions

Circuit Work:

Head over to the Matthews Community Center for some circuit (sans ruck) work on the benches.

• Derkins x 10
• Dips x 15
• Step-ups x 10 (each leg)
• Repeato

Mary: 

Return to the launch point and rotate a ruck around the pax alternating exercises.

• Flutter x 10
• Dolly x 10
• LBCs x 10
• Rosalita x 10

Moleskin:

• The Mouth was waiting in the parking lot when YHC arrived, apparently for some speed walking. He looked liked he got his money’s worth after the pre-run with Slim Fast and Sensei.
• YHC was looking to mix it up with rucks and coupons, thanks to the PAX for indulging me.
• The Mouth kept chattering about liberal arts books in ruck or something to that matter. He was in usual form.
• Good to see Drop Thrill out there, glad you’re feeling better.
• Thanks to Drop Thrill for taking us out.
• Thanks for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

• Joe Davis Run- Limited parking at the event, Area 51 Clown Cars meeting at Arboretum ABC Liquor Store Saturday at 6:30 with wheels up at 6:45.
• Kevlar Re-launch Friday at Covenant Day Church, Bulldog on Q.
• F3 5th Anniversary in March, look at the weekly  email for details.
• F3 SOB/Area 51/TheFort Family Hike/Picnic Saturday January 23rd 12 PMHagler Loop/Ann Springs Greenway. See Mr. Bean for any questions.