Skinny Runner / Stout Rucker – REDUX

AO: Norseman

When: 2023-12-28

QIC: Knight Rider

PAX (13): Bottom Bunk, Cam's, DeLorean, Fresh Prince, Ha-ha, Huffy, Matlock, Shortcake, Slick, Stroke Seat, Untouchable, Montel

Preamble:

YHC arrived early at the AO to set up tunes, cones, lay out jump ropes, mark a 400 M run course on the turf field, and build out a 200 M ruck / sandbag carry course in the parking lot. ---------------------------- The PRE-BLAST requested that PAX warm up on their own so that we could start the disclaimer/BD right at 0530.  The PRE-BLAST also requested that all PAX bring a jump rope if possible. YHC felt inspired by my own VQ anniversary and memories of my first IRON PAX BD in 2022. So a modified “Death by Skinny Runner” BD was planned. Modifications were included to allow for our 45 minute BD time window and to provide a ruck /sandbag carry option. ------------------------- 0530 was called, disclaimer given, DR PAX from F3 Swamp Rabbit welcomed, and we were off on a mosey to the Turf Field 1 parking lot. A rundown of the Skinny Runner / Stout Rucker Redux BD was given and a few demo exercises were conducted.  The playlist was started and the PAX were off.

Warm-O-Rama:

  This was conducted OYO prior to 0530

The Thang:

The BD was to be 6 rounds of exercises.  Each round involved 100 single-unders with a jump rope or a modification of line jumps back/forth across a parking spot line. At the conclusion of each round the PAX were to complete a “lap” consisting of either a 400 M run around the turf field or a 200 M sandbag carry / ruck.  Any combination of the lap types throughout the BD was permissible.
ROUND 1  
50 GAS PUMPERS 100 JUMP ROPES / LINE JUMPS RUN or RUCK 1 LAP  
ROUND 2    
10 “PERFECT” MERKINS 10 BURPEES 100 JUMP ROPES / LINE JUMPS RUN or RUCK 1 LAP
ROUND 3    
20 BONNIE BLAIRS (ALPHA) 20 V-UPs 100 JUMP ROPES / LINE JUMPS RUN or RUCK 1 LAP
ROUND 4    
30 CAROLINA DRY DOCKS 30 JUMP SQUATS 100 JUMP ROPES / LINE JUMPS RUN or RUCK 1 LAP
ROUND 5    
40 FLUTTER KICKS (4-COUNT) 40 HILLBILLY SQUATS (ALPHA) 100 JUMP ROPES / LINE JUMPS RUN or RUCK 1 LAP
ROUND 6      
50 BIG BOY SIT-UPs 100 JUMP ROPES / LINE JUMPS RUN or RUCK 1 LAP  
The PAX progressed quickly through the rounds, though some had to go back after not fully reading the round info. Yet, pretty much all PAX had time for an extra sand bag carry ruck lap to help YHC collect the sandbags then an uphill run back to the flag for a 0617 COT.

COT:

Announcements: Black Widow AO – New Years Day 2024 Widowmaker Challenge on 1/1/2024 at 0700 Happy New Year!!! Prayers: Thanks given for the opportunity to come together in fitness and fellowship. Prayers for wisdom, direction, and guidance in being good fathers, sons, husbands, friends, and HIM in our community. Prayers for Huffy’s M with an upcoming surgery. Prayers for Ha-Ha’s M in an upcoming job opportunity. TnT: Excellent TnT by Untouchable on finding joy in all things, no matter how dark things may be at any one moment. Also, Be the Bacon!!!

Naked-Man Moleskin:

Always an honor to lead. I really enjoyed this one and it was a great post BD coffeteria. A lot of truth was shared and spoken. Again, reminded that flexibility is key when you Q a BD. I agree so much with the TNT this AM. Finding Joy in your life is crucial. Joy and Happiness are two different things. Happiness comes and goes based on external circumstances, but a state of underlying Joy can be constant and enduring no matter the circumstances of the moment. I feel privileged to finish out the year (my first full year in F3) with this great group of HIM.

Leave a Comment