Ruck Rehab
All All MECA BackblastsFebruary 2nd, 2017
What you learn from a GORUCK Tough completion knowing you have at least a Heavy in front of you is you don’t have enough legs and shoulders. So let’s hit em and hit em hard. 13 showed to partake in the festivities. So thankful we have Cinder Blocks back at the Stone!!!!!!
Here’s how it went down.
Mosey over to the BBall Court for Warmarama all IC
15 x SSH
15 x Cotton Pickers
15 x IST
15 x MC
15 x Merkins
15 x Windmills
Little extra to work off the Tuesday Monkey Humpers. Mosey to the Barn to grab the blocks and back to the court. Was a little tired from the warmarama so let’s Wall Sit Blocks in lap. Throw in 10 overhead block press.
Mosey to the upper lot to get serious. All was covered and most more than once.
50% Sprint down and back, 75% sprint down and back 100% spring down and back.
OK the reps were all 20 of the following with blocks
Overhead presses
Goblet Squats
Sumo Squats
Back Squats
Carolina Dry Docks
Lat Raises
Block squat swings
Each set interupted with one of the following
Sprints
Backward Sprints
Karaoke (Now known as Kuechly’s! Thanks Pox)
Side Hops
Bear Crawls
Crab Walks ( Love the groans)
Arm and Arm Lunge Walks
Backward Lunge walks
Mosey back to block barn. thought we’d rest with more Wall sits and presses but Pox recommended Partner caries. Perfect!!! Dump blocks and Buddy carry back to courts for Mary
20 x LBC’s IC
10 x WWII situps oyo
Welcome Flash ABS 10 oyo
Just to make sure we didn’t forget 10 more
Moleskin:
Thank you gentleman for the hard push. You boys are getting much stronger. I honestly thought You would crushed more than you were. lol Wait til Saturday. I’ll keep pushing to crush our souls as long as you keep following. Keep Posting gentleman. Many people make less suck.
Prayer Requests
Waterboy’s neighbor learned he has Prostate Cancer and his engineer’s was went to the hospital with a heart issue.
Our brothers not with us
That the we will listen to the Lord’s direction for us.
Unity for our Nation! It starts locally and with Faith in Jesus not people
“Therefore, accept each other just as Christ has accepted you so that God will be given glory.”
Romans 15:7
7 Comments on “Ruck Rehab”
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Not a bad little workout there! Simple, effective but kicker!
Great numbers again!
Thanks for ‘carrying’ me Sparky!!
DOn’t forget – Monday Bell buster addition starts this coming week. Same Bell time, same Bell location. Friday Bell Buster to continue as normal.
Oh yeah, forgot about the reverse lunges….don’t think I’ve ever done those but man it’s like a shot of novocaine to the thighs. Definitely felt like Lt Dan trying to run after that.
Great workout. Enjoyed the mix of sprints and cinder blocks. Could really feel it after yesterday’s sprints. Speaking of, where was everybody???
Pretty sure Pox only suggested partner carries because he assumed he would get to team up with Golden Boy.
Man that Buddy carries changes quick to piggy back rides! Not sure what the issue was there.
I think we all could use some instruction on proper buddy carry techniques.
Nice job w/ the Q, Whatley. Took way longer than usual to get the blood going this morning, the track work yesterday still had some lingering effects. So how to fix that was apparently more sprints.
For partner carry form, all you had to do was watch me hoist Golden Boy.
Until next time.
@Whatley, nice Q. Bell buster tomorrow and Monday #loveTheBell. Best form for partner carry is grab the lightest dude you can find – not Jackie Moon.