AO: WoodstockRucks

When: 04/15/2023


Number of Pax: 5

Pax Names: 8-Bit, Dropbox, Mouserat, Mouth-2-Mouth, Sooorie,

Number of FNGS: 0

FNG Names:

QIC: Dropbox

We started off with a little warm up (ruck off)

Michael Phelps, Sun gods, hip rotations, hamstring stretches and air squats

We then ruck on and grabbed our sandbags and headed to the other side of the amphitheater and from there we started the workout.

3 Rounds

6L/6R Ruck Get-Up
1 Minute Sandbag Overhead Throw
20 8 Count Bodybuilders (Ruck Off last round ONLY)
1 Minute Sandbag Overhead Throw
6L/6R Ruck Get-Up

Between each round we rucked around the amphitheater for a cool down.

Once the rounds were completed we brought our sandbags back to the flag and went for a ruck.

We got back to the flag with 5 minutes to spare. We finished up with some ruck swings in cadence, ruck squats, ruck presses and held the ruck overhead for a bit.

I finished up showing a new exercise coined by Cadre Cleve in GORUCK called the Brickyard Manmaker.

Brickyard Manmaker consists of

Clean ruck from ground, squat w/ruck, ruck thruster overhead and hold, and then lunge left and lunge right. We completed 5 reps of this to wrap up the morning.

Prayers, coffee and good mumblechatter

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