Stranahan / Wildwood (Ruck)
Loading Map....
Date/Time
Date(s) - 07/09/2019
5:15 am - 6:15 am
The Q:
Beaker
Location
Stranahan Elementary
Categories
What the ruck is a ruck? A hike with a weighted backpack (approx 30 lbs) while stopping along the brisk walk to do some invigorating exercise. Excellent 1st F (fitness) and 2nd F (fellowship). If an FNG (Friendly New Guy) is a bit timid to post for a workout the ruck is a great intro to the pax.
7/9/19 Ruck
Title: Water Ballet?? Real Men Ruck
Intro: Was up against some pretty steep competition for other workouts like the water ballet put on by Hoff. However a small group joined forces asked one by one… “Do we need gloves?” When the Q answered w a YES many frowns and growns appeared. In the end everyone survived PT and had a good time.
Pax: Extra extra, Brute, Klinger, Mr. Belding, Rambis, Billy Bob, Bozo, Brita, Pixar
The Thang: Rucked outside of mosquito alley and onto the University Trail. 9 guys came together and rucked it out along w some PT, merkins, squats, thrusters every 10 minutes or so during the ruck.
– Pixar
Co-Q’d by Mark “Hoff” Geha & Scott ”Edison” Zare
Pax: Poodle, The Hoff, Colonel, Jeter, Springs, Mailman, Scrooge, Pluto, Dauber, Bubbles, Trinity, Smails, Jimmy Dean, Butterfly, Stark, Hustle, Veector, Bullock, Wake, Edison
5 Principles:
Always outdoors
Men Only
Always Free
Never lead by a professional
Always ends in a circle of trust
The Thang
Round 1: Lead by Mark (10 minutes)
5 minutes of kicking with Kickboard 5 push-ups at each end
5 minutes lap swimming with 5 push-ups at each end
Round 2: Lead by Scott (10 minutes)
Relay: Groups of 4 (if uneven numbers, a team member will swim twice)
200 m freestyle relay (4 x 50 m) (teammates do squats outside pool when watching)
200 m backstroke relay (4 x 50 m) (lunges)
Round 3: Lead by both (10 minutes)
20 lbc on kickboards then plank in line to go down slide
Climb up slide and go down.
Over and Under lane lines to mushroom
5 water burbees and 5 water jacks
Repeto
Round 4: Lead by Both (5-10 minutes)
Partner up with sweatshirt and take off and give to partner while treading water. This will go back and forth as long as you can. Lifeguard will blow whistle every 1 minute. This can be done in deepend or shallow end.
Counterama
Namerama-
The 6
COT-
Prayer intentions-