While WNS is always a shock to the system going from early mornings to late evenings it never disappoints. Always some great HIMs with good chatter.

YHC was already grumpy that I wasn’t in bed. I was also hurt that Bonilla stood us up to go play with the mile and 8-Bit chose a 5course meal with his M over a late night with four sweaty dudes. So to release some of my frustrations I decided to add in a nasty little set of exercises into the mix. This backfired tremendously and now everything hurts.

 

The Thang

Started with a small .25 mile ruck out from the Startex as a nice warmup. Then had the pax turn around and ruck back. On the way back the ruck had to be held out in front of you. If the ruck drops you stop walking. I’ve never seen such fast rucking once the shoulders started burning. Once back we proceeded with the following

4 x 10 4ct high knees with ruck overhead (every set unbroken added +5) last set was 25 reps

3 x 25 Tibs with sandbag- These work your anterior tibialus (Shin muscle) They suck.

4 x 20 Lunges with ruck overhead

3 x 25 Calf raise with ruck

4 x 10 Squat with ruck overhead

Abd for the grand finale we put on the rucks and grab the sandbags for a 6min sandbag overhead carry. If you drop the sandbag you stop walking. The goal was for distance.

we spent the last hour doing a nice 3.5 mile cooldown ruck.

Ended with COT and general prayers for PAX. Waffle House was closed so that sucked.

NMS:

Lookout for Dropbox driving in parking lots. We almost lost Rojas before we even started.

I love and hate WNS. I look forward to the next time but I’ll whine about it until then.