Rucking by 8s

AO: School Of Rock

When: 2025-06-16

QIC: Irene

PAX (4): Dipstick, Schnitzel, Shazam

Preamble:

YHC hasn't Q'd in a while and heard Shazam's call on Sunday deep in my soul, so YHC grabbed the Q and tried out some new-to-me ideas with a ruck. Rucks or Sandbags were requested and all the Pax in attendance brought one. Some sort of disclaimer was given this morning and we started where we stood.

Warm-O-Rama:

Rucks off. SSH, Toy Soldiers, W-W-Windmills, Imperial Walkers, Arm Circles, Shoulder Rolls and Michael Phelps. Rucks on and off we went.

The Thang:

After a brief traverse to the base of the stadium, YHC announced the first exercise in our BD. Stadium stairs, in actuality, this was 1/8th of our work as we rucked two laps of the stadium stopping at various points for pain stations.
  1. 2x Stadium Stairs (up and down)
  2. 8xMike Tyson's (modified to 16x Merkins in Round 2) with Ruck on.
  3. 16x (alpha) Flutterkicks with Rucks overhead
  4. 32x Imperial Walkers with Rucks on
  5. 4x Step-up with Knee Raises on the far-side bleachers (this was deemed unsafe and modified to 24 squats with the ruck on for round 2)
  6. 16x Irkens (Inline Merkins) with Rucks on stairs or a bench.
  7. 32x J.Los with rucks on
  8. 24x Ruck Curls
We did 2 laps and then traversed over to the parking lot. With time expiring, we started and finished 2/3s of a Dora. 100 Merkins (No rucks) 200 Goblet Squats 300 Ruck Press Traverse was Ruck Rifle Carry

COT:

Pax finished the 200 squats right at the 45 minute mark. We migrated to the flag to close it out. Prayers for Federal Workers going through the Government Reorganization (YHC's friend moved his family to D.C. to comply with return to office and is now on the chopping block at State). Prayers for Irene's daughter (Toothless) who's having her cochlear hearing aid activated on 6/17,. Prayers for Scott (Shazam's friend) suffering from cancer and other complications. Prayers for Sparkie for whatever he is dealing with that's pressuring him to step back from F3 for a time.

Naked-Man Moleskin:

As always it is a pleasure to lead and try new things. Thanks for going on this learning journey with me to see what worked (basic squats, ruck curls, flutterkicks, etc.) and what didn't (Bleacher Knee Raises, J.Los, etc.). Keep up the good work and keep spreading the word on F3 to all your friends. More guys need this than know that they do.

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