Sirmixalot’s truly terrible ruck beatdown.(part deux) “More Ruck = More Suck”

Preamble:

YHC had already signed up for this Q when asked to substi-Q the day before so this turned into a double header – really just a back to back Q. So it was variations on a theme today. More ruck More suck. I am trying to include more of the ruck movements into the beatdowns as they really add that strength component.

Warm-O-Rama:

Disclaimer

Good Mornings, Reverse Toy Soldiers, Sun Gods, Copperhead Squats, Imperial walkers

The Thang:

Thang 1:

EMOM (Every minute on the minute)

40 SEC WW2 WITH RUCK

40 SEC CHEST TOUCH MERKINS (Leave ruck on the ground and do as many reps as possible in 40 seconds)

40 SEC FLUTTER KICKS WITH RUCK OVERHEAD

40 SEC OVERHEAD HOLD

40 SEC SQUATS

TAKE A LAP REPEAT 3 TIMES

Thang 2:

11S AT THE MOUND

LUNGES (WITH RUCK)

3 RUCK GETUPS AT TOP OF THE MOUND AS A TOLL

SHOULDER TAPS (WITH RUCK)

COT:

Announcements and a brief acceleration point provided by Seaman – Don’t be stubborn, ask for help when you need it and don’t try to power through something that you can’t do on your own.

Currahee Saturday.

Prayers and Coffeteria

Naked-Man Moleskin:

Always an honor to lead.