May 18th, 2018 By Heatstroke

After having traveled to Stallings Road Park in the not so distant past for some MeCa regional ruck training, YHC determined it to be a great spot to finish up his final week of GoRuck Heavy training before next week’s event.  The aforementioned ruck training sessions started at the ungodly time of 0430, so 0530…no sweat…well…actually there would be lots of sweat.   This was the final workout of a MWF split.  Today was about the lower body.  Credit to the Cleveland Area Rucking Crew (CARC) for their Heavy Drop Training template, modifications made for time and brutality.  Disclaimer given, bells and sandbags ready, and we begin…

Warmarama: IC

• SSH X 20
• Merkins X 10
• MC X 10 – more like Peter Parkers
• WM X 10
• IST X 10

The Thang:  Lower body training with KB/Ruck/Sandbag

• Overhead squats 5 sets 10 reps 60s rest/mosey
• KB/Sandbag Get Ups 5 sets 5 reps 90s rest/mosey – modified from 6 as YHC felt overwhelmed by that one extra rep #dontbeawuss.
• KB/Sandbag front squats 3 sets each set to failure 60s rest/mosey – the concept of “to failure” was discussed and YHC and other PAX were sufficiently motivated to gain reps in subsequent sets:)
• KB Jumping lunges 2 sets 5 in cadence 60s rest/mosey – modified from 10 in cadence as YHC could not keep up.  Should have done OYO on this one, to allow for personal pace

Mary: IC all with bell

• W w/bell extended X 10
• LBC X 20
• Mason Twist X 10
• Low Flutter X 10

Recover, recover

COT:  Prayers for Annabelle, White Bronco’s family, Dick Tracy’s family, the ruckers participating in the F3 GoRuck Heavy in Montreat that starts today @gamma, @kojak, @sugar, @project.

F3 Dads at Mineshaft tomorrow at 0900.  Wings of Eagle Ranch tomorrow at 0900 as well.  Davis Lake Anniversary next Saturday at 0700.  5 Year Harrisburg Anniversary June 16 – help needed on a number of fronts – Qs, food, etc.  King Tiger 5K June 2 – Speed for Need will be there.

Moleskin:  Monday was upper body, Wednesday core, Friday Lower body…solid weeks of workouts.  Always interesting adapting a “regular” workout to F3.  I was happy with the results.  This one, even though it didn’t have burpees, may have been the worst/best.  Note to self, multiple sets of get ups take quite a while, time flies and had to cut the sets just so we could do something else.  We really only got through a little over half of it.  Need well over an hour to finish.  I’m sure everyone is upset to miss out on the Chair Position KB Held out Front Max Hold and the 1 mile KB/sandbag ruck run.  Maybe some other time:)  Working with the 60# sandbag this week was extremely helpful.  I have gotten past the awkwardness of handling it and can toss it around pretty easily now, I highly recommend them if you have access to them (I’m borrowing mine, but will be looking to purchase at some point.) Good seeing Scooter (enjoyed giving you some good-natured ribbing) and Solocup again, solid work…and mumblechatter:)  Great meeting the rest of you as well, I enjoyed it, you guys were strong out there.  I try to push out of my comfort zone a bit by Q’ing a neighboring AO every once in a while.  I made it a point to do that this week as my event will probably have 40 or so people I don’t know on my team.  Q’ing every day this week (if you have a way you want to work out, gotta Q it) at 4 different AOs has got my mind right for next week.  Thanks for the hospitality brothers, it was a pleasure…well…you know what I mean.  Have a blessed weekend!

Heatstroke

 

Harrisburg, Harrisburg Iron

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