Superruck of a time with some coupon sharing


AO: Rolling Stone

PAX: The Departed, One Direction, Ezekiel, Bartman, Geek Squad, WWW

Warm-up

GM, seal claps, overhead claps, Moroccan night clubs, Sir Fazio f/b, calf stretch

2 Ruckers carry an extra coupon and we mosey for .5 miles (swap after every stop)

Thang: Superruck (superset with your ruck)

Set 1 x3

10 overhead squats and 10 burpees man makers

Mosey for .5 miles

Set 2 x3

20 Lunges and 10 ruck swings

Mosey for .5 miles

Set 3 x2

20 shoulder-to-shoulder press and 20 merkins

Mosey back to flag for COT (.5 miles)

NMS:

If you have not done a ruck, you’re missing out. Carrying around 20+ lbs for the workout works your body in other ways. So, Q’ing a Ruck workout is a blast. All you need is to hit the WWW and google “ruck workouts”. It’s amazing what is out there. It was fun doing the research and then executing the thang.

It was an honor and blessing to be out in the gloom with awesome HIMs to have the same drive as you to ruck it out.


See also