Saturday Ruck and Workout

November 3, 2019

Kraut, Steamroller, Snoop (QIC)

The Thang

We started the workout with a 4.10 mile pre-ruck. We found this strange walking path that cuts through East Grand Rapids (West to East) that was fun to explore. 


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We made it to the EGR High school football field where we completed the Team Spearhead Don’t Get Up workout. Fun Fact: a Forward leaning rest is just plank. Planking for 5 minutes with a ruck on sucks….

 

Forward leaning rest totaling 5 minutes ruck on your back. (Clock stops if knees go on the ground)

Push up Pyramid

1 rep, rest 5 seconds up top

2 reps, rest 5 seconds up top

3 reps, rest 5 seconds up top

Go to 5 and then back down.

Bear crawl 25 yards

Remove ruck.

Bear crawl and drag ruck 25 yards

Rucks on your front.

Crab walk25 yards.

yup…Remove ruck

Crab walk and drag ruck 25 yards

Low crawl 25 yards.

Low crawl and drag your ruck 25 yards.

On your back with ruck on your chest. Shoulder crawl 25 yards.

Back to forward leaning rest.

Push up pyramid as before:

1 rep, rest 5 seconds up top

2 reps, rest 5 seconds up top

3 reps, rest 5 seconds up top

Go to 5 and then back down.

Forward leaning rest totaling 5 minutes ruck on your back. (Clock stops if knees go on the ground)

 

Drop It Like It’s Hot

-Snoop