SIXTEEN southside studs assembled at NoToll to answer the NTB bell. YHC sent out a pre-blast that with GTE-47 on the horizon we would use our rucksacks as coupons for practice. Most got the memo, a few did not, and a handful of others were co-opted to grab their rucks out of their vehicles against their will. One brave FNG joined the F3 ranks and performed exceptionally well. Welcome SNIP!
WARMARAMA – Circle up at the basketball court and drop the rucks for IC reps of the following:
- SSH / DQs / Jazzercise (w/ toe taps) / Ukranian Soldiers / DMH / Alabama Prom Dates / etc.
- Our warmup was enhancedby the repetitive, but very catchy, Epic Sax Guy groove on the bluetooth speaker. Snuff would not have approved. State Farm would have loved it. Most in the PAX were not amused…. anyways…. time to ruck up and line up along the baseline.
COP 1 – 11s – Jump Squats and Merkins w/ Rucks
- To most everyone’s delight the bluetooth speaker died in the early stages of our cross-court 11s and the smooth sax was replaced with the huffing and puffing of weighted movements.
- Mosey to the soccer field pavilion and partner up!
COP 2 – Mother Rucking Dora
- 100 Lt. Dan’s / 200 Hand-Release Merkins / 300 Diamond Sit-Ups
- Timer carries the ruck(s) farmer-style the width of the soccer field and back.
- Mad respect to the PAX who carried two rucks that length for multiple rounds!
- After the PAX made it through the 100 Lt. Dans, YHC recognized that the remaining rep counts were very ambitious when combined with the heavy coupon carry, so we modified to 100 HRMs and 100 diamond sit-ups, which left us just enough time for the finale.
COP 3 – Ruck Games
- Partners line up along the touchline (learned that from Ted Lasso) facing one another, making two rows of 8. Your teammate on the Dora just became your competitor in this epic showdown. Team NTB had five rucks while Team Last Call had six rucks, because leading has it privileges. Pile all of the rucks on one end of the line. On YHC’s “go”, we passed our rucks down the line to the other side. The last team to finish performed a five-merkin penalty for losing. YHC is happy to report that merkins were served out on either side of the line. 7 rounds were performed in this order:
- Standard Pass
- OH Press
- Squat
- Thruster
- Plank Position – Left Arm Pull Through
- Plank Position – Right Arm Pull Through
- x2 Squats
- Recover, rucks on, and mosey back to the flag for COT.
Numbers / Names / Announcements / Prayer Requests
- Growruck #47 – There is still time to sign up. You will add value to everyone’s experience by being there! See DTH or Rosie for questions regarding the event.
- Pray for Wildcat and the birth of their new child today!
- Pray for health and resilience among the PAX as we support our own as well as our families battling serious illness.
Thanks for the opportunity to lead today! I really enjoyed this workout and I look forward to similar creative themes in the future. Special shout-out to Last Call for crushing the 50lb ruck he unknowingly partnered with on the Dora.