Stranahan / Wildwood (Ruck)

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Date(s) - 07/09/2019
5:15 am - 6:15 am

The Q:

Stranahan Elementary


ruck, Sylvania

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.

2 replies
  1. Vince Palko
    Vince Palko says:

    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

    • Anonymous
      Anonymous says:

      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
      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.

      The 6
      Prayer intentions-


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