Backblast #220 - MACV-SOG Workout

Preblast via Slack: “@channel - tomorrow is Tuesday and that means stairs and pain. Who’s a HC??!! Please HC/SC/DR/Out here. Bring your ruck or coupon/cinder block. If you don’t have a cinder block, go buy one for less than a dollar at your nearest big box store!”

@channel - at the request of the 1FQ, @Kraut, tomorrow we will incorporate the GO RUCK August challenge (Guerrilla Ops) into our workout. Here is a little statement to kick it off: This month, we honor the Special Forces (SF) soldiers who served in the Vietnam War and shaped the history of the Green Berets. We will also remember the work they did as part of Military Assistance Command, Vietnam-Studies and Observation Groups (MACVSOG) to stem the spread of Communism across Southeast Asia. All four of the challenge workouts are designed to be done with a partner because working as a cohesive unit, and supporting each other through challenging circumstances, has always been a cornerstone of the teams.

AO - Stairway to Heaven, 70F, HUMID

[0530 - Core Principles recited to 10 Pax] - Kraut, Bald Eagle, Snoop, Pumbaa, Radio, Less, S.P., Creatine (FNG), Pitt Boss, Roid Rage (QIC).

Warm-o-Rama:

Windmill - IC, 15X, lower back twist stretch, knees to chest stretch, high knees, butt kickers

The Thang

Mosey to stairs and overhead carry rucks/coupons/cinder blocks to the top of the stairs. This is a partner exercise, so the partner that isn’t performing the wokrout will run, with ruck/coupon, down two long flights of stairs and back up. Switch and pick up where other partner left off.

  1. 100 no push-up burpees (ruck on) - THIS IS THE BUY IN PART. MUST COMPLETE.

    Then two rounds of the following:

  2. 24 ruck swings

  3. 64 merkins (rucks off)

  4. 24 ruck squats

  5. 64 sit-ups (ruck off)

Mosey back to the AO and we performed the following:

Burpees (rucks off) - IC, 10X

American Hammers - IC, 25X

Count-O-Rama / Name-O-Rama

Never forget about the ultimate sacrifice that service members have provided.

-Rage of Roids