December 15, 2019

Sunday AO D&W parking lot.

The Sunday workout was missing a Q and many of the regular PAX were unavailable. I stepped up to fill the spot by pushing the normal workout time to 6:30pm. With a busy weekend for the PAX of F3 Grand Rapids I set off to work on a Rucks on Parade challenge.

Started off from the parking lot to Ruck 2 miles. The destination was the track. Once I reached the track I would complete one set of the challenge before I ended with a hike back to the AO.

The Challenge…

First and always, RUCK UP. GORUCK suggests 30 pounds for anyone weighing in over 150 pounds or 20 pounds for anyone weighing less than 150 pounds…of course, modify as necessary.

First, last or split it up, we request a 7.8 mile long ruck to symbolize the 78-mile long road that served as the only retreat route for the UN forces.

2 sets of the following (100 yards down; 100 yards back):

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  • 25 yard low crawl w/ruck drag
    25 squats, 25 mt. climbers, 25 push-ups, 25 sit-ups

  • 25 yard low crawl w/ruck drag
    25 squats, 25 mt. climbers, 25 push-ups, 25 sit-ups

  • 25 yard low crawl w/ruck drag
    25 squats, 25 mt. climbers, 25 push-ups, 25 sit-ups

  • 25 yard low crawl w/ruck drag
    25 squats, 25 mt. climbers, 25 push-ups, 25 sit-ups

  • 100 yard (back to start) belching aka running burpees every 10 yards

I was loaded up with 30lbs with 3L of water and supplies. After One set I rucked back 2 miles to the AO.

The Sunday Ruck of Half of the December Challenge was completed. Maybe when we get more snow I will venture back out to finish the rest.

Soft Spot