It is the nice morning in the gloom and YHC decided to put together some ruck training events to prepare for the CSAUP in a few weeks.
AO – John Ball Zoo
[0700 – Core Principles recited. Disclaimer given to 10 PAX] – Stalin, DM, Dapends, Less, Snoop, Mad Cow, Roid Rage, Scar (FNG), Forrest, Hasselhoff (QIC)
Motivators - 5
Each PAX was wearing a ruck. 2 PAX carried a large wooden box filled with window weight (70-80 pounds), while the remaining PAX ran carrying a coupon a distance of 50 yards, dropping the coupons and returning to take the weights out of the wooden box; running back to the final location. PAX planked and waited for everyone to return. In the plank position we completed the following exercises: 5 Merkins, 5 Plank-jacks, 5 Alternating shoulder taps. We completed this process 5 more times, added a new weight, 25 pound minimum, running to the new location, ensuring that each person was carrying a coupon and other weight by the end. We returned to the starting point.
We ran to the hidden hill stairs and planked for 1 minute. We ran up the stairs and completed partner dips for 1 minute per each PAX. We moseyed to the electric box and completed 10 Squats IC. We moseyed down to the fallen tree and complete 10 Merkins IC. We moseyed to the speed limit sign and completed 10 SSH IC. We moseyed to the bottom of the hill and completed 10 Windmills IC. We moseyed back to the AO, stopping once to Al Gore while waiting for the 6.
Donut of Pain:
In a circle we completed the Donut of Pain, consisting of 5 Merkins, while the other PAX were in plank. 5 Squats, while the other PAX were in Al Gore. 5 Burpees, while the other PAX either SSH or Plank (depending on level of exhaustion). 10 Flutter kicks, while the other PAX kept their legs 6 inches off the gound.
Count-O-Rama – Name-O-Rama
YHC came with some quotes regarding teamwork.
“In union there is strength” Aesop
“In team work, silence isn’t golden, it’s deadly” Mark Sanborn
Coffee after the work out.
The beaches are safe,