Ruckercize (like jazzercise only better and with rucks)

Preamble:

YHC returned from his long excursion across the pond and it was time to take the Q at Firehouse.  Seemed like a ruck with pain stations accompanied by excellent 80’s tunes was the way to go.

Warm-O-Rama:

Warm up was minimal.

Sun Gods

Good mornings

Willie Mays Hays

The Thang:

Ruck the perimeter of the soccer/football field; when return to the starting point we have a pain station.

Merkins

Copperhead Squats

LBC/Crunches (holding ruck in press position)

Ground Pounders

Rifle-carry Lunges

Rosalitas

Bicep Curls

Shoulder Taps

Leg lift with Press

PLAYLIST:

Moving in Stereo – The Care

I Will Follow – U2

Sledgehammer – Peter Gabriel

Middle of the Road – Pretenders

Twilight Zone – Golden Earring

Get It On (Bang a Gong) – The Power Station

Life During Wartime – Talking Heads

Der Komissar – After the Fire

Lunatic Fringe – Red Rider

COT:

Prayers and Praises were shared

Announcements:

2nd F next Tuesday August 15 at Summit’s Wayside Tavern in Cumming; 6:00 pm

Darth Visor at Fowler Park on August 26th – go to slack for details

Coffeteria was great – despite a mishap with a CoffeeMate creamer that should not have made it past quality control

Snowplow joined us from over Cherokee way – Double Respect for him

Schneider came by and said hi while on his run – told him it was a breach of F3 etiquette to run past a BD and not join us.  He did not seem to care.

Naked-Man Moleskin:

It was great to back with my brothers at Firehouse for the first time in nearly 3 weeks.

Thanks to Seaman for taking care of the flag for me while I was gone.