GoRuckGPT

Date: 2024-10-16 AO: sacs Q: Roulette PAX: Starch, wildturkey, geraldo FNGs: None COUNT: 4 YHC is testing the bounds of Generative Pre-trained Transformers and put this morning’s Weinke in the hands of the AI overlords… What commenced was a solid active recovery ruck with 4 rounds of upper body work that’s good for the soul… WARMUP: Getting Garmin setup and speculation on why Cheese Curd was not in attendance. THE THANG: Part 1: Ruck (1 mile) Ruck for 1 mile at a brisk pace. Keep the weight manageable (recommend 20-30 lbs for beginners, 30-45 lbs for experienced).
Part 2: Strength Circuit (20 minutes) Complete 4 rounds of the following exercises: Push-Ups with Ruck on Back – 15 reps. Use the ruck for added resistance. Overhead Ruck Press – 10 reps. Press the ruck overhead while standing, keeping the core tight. Bent-Over Ruck Rows – 10 reps. Bend slightly at the hips and pull the ruck toward your chest. Ruck Curl to Press – 10 reps. Curl the ruck to your chest, then press it overhead. Plank with Ruck on Back – Hold for 30 seconds. Rest for 30 seconds between rounds.
Part 3: Ruck (1 mile) Ruck another mile at a brisk pace.
MARY: Because we are overachievers, we had some time to kill so we add an extra ~.5 mile of ruck up Fairway Downs hill. ANNOUNCEMENTS: Terror trails in 2 weeks, Still time to sign-up for wildturkey Thanksgiving 5k to support the RA foundation COT: YHC took us out with a meandering prayer of appreciation for the fellowship and ask that you reach out to our brothers we haven’t seen in a bit and give them some encouragement.