Ruck PT

Preamble:

7 PAX (including 1 FNG) showed up for what Nantan started off by saying “We’re doing something a little different today.”  It was a brisk and breezy Norsemen morning.  A big welcome to FNG, TMI, which literally stands for Tickle Me Ivories!

Warm-O-Rama:

1. SSH
2. Imperial Walkers
3. Weed Pickers
4. Bat Wings – 14 each direction

The Thang:

YHC mapped out a 1 mile loop with various pain stations indicated along the way by chem light.  Pax were invited to bring all their favorite F3 MudGear including gloves, headlamps, and standard 30 lb. rucks.  Reps were determined by chem light color and iterations:

• Blue Chem Light = 20 Squats
• Green Chem Light = 20 Merkins
• Orange Chem Light = 20 Kettle Bell Swings
• Red Chem Light = 20 Overhead Presses

1. Station 1 – Across the parking lot: Blue Chem Light = 20 Squats
2. Station 2 – Bottom of the hill: Green Chem Light = 20 Merkins
3. Station 3 – Midway up the hill: Orange Chem Light = 20 Kettle Bell Swings
4. Station 4 – Top of the hill: Red Chem Light = 20 Overhead Presses
5. Station 5 – Military crest of the hill:
   1. Blue Chem Light x2 = 40 Squats
   2. Green Chem Light = 20 Merkins
   3. Orange Chem Light = 20 Kettle Bell Swings
   4. Red Chem Light = 20 Overhead Presses
6. Station 6 – Gate at Bottom of the hill:
   1. Blue Chem Light = 20 Squats
   2. Orange Chem Light x 2 = 40 Kettle Bell Swings
   3. Red Chem Light = 20 Overhead Presses
7. Station 7 – Along the dark path: Green Chem Light = 20 Merkins
8. Station 8 – The Heart of Darkness
   1. Blue Chem Light x3 = 60 Squats
   2. Green Chem Light = 20 Merkins
   3. Orange Chem Light x3 = 60 Kettle Bell Swings
   4. Red Chem Light x3 = 60 Overhead Presses
9. Station 9 – Entry to the Field
   1. Blue Chem Light = 20 Squats
   2. Green Chem Light = 20 Merkins
   3. Orange Chem Light = 20 Kettle Bell Swings
   4. Red Chem Light = 20 Overhead Presses
10. Station 10 – In the Field
    1. Bear Crawls
    2. Low Crawl

Cooldown

1. LBC
2. Flutter Kicks
3. Dying Cockroach
4. Dolly
5. Obliques
6. Box Cutter

Ruck PT Playlist:

• One – Metallica
• Sad But True – Metallica
• Harvester of Sorrow – Metallica
• Bodies – Drowning Pool
• Enter Sandman – Metallica
• The Unforgiven – Metallica
• Wherever I May Roam – Metallica
• Stigmata – Ministry
• W.O. – Ministry
• Just One Fix – Ministry
• Self Destruct – Nine Inch Nails
• Murderous – Nitzer Ebb
• Join in the Chant – Nitzer Ebb
• Dragula – White Zombie
• Thunder Kiss ’65 – White Zombie

COT:

1. Prayers for Nacho and his M heading to Iceland this weekend
2. Prayers for Crikey and Callahan as they both continue heavy travel
3. Prayer for Delta on his trip to Denver next week.

Naked-Man Moleskin:

Not sure if laying out the course and chem lights days before or day of are better.  Days before I could not be sure if someone would take the chem lights.  I also looked a bit suspect walking around with a map, spool of string, and scissors.  Was a good opportunity to remember my end of the line bowline.

During Warm O Rama tried to do a little extra to get muscles warm before Pax through on their rucks in the cold gloom.  Pax were “happy rucking” stations 1-4.  Mumble chatter started in earnest at station 5 and was full blown by station 8.  YHC may have been too aggressive on the pace.  Reports indicate pace was a 13:28 minute mile.  At one point, Nantan had to shout, “Groupie, slow down!”

Due to time on stations had to cut the route short and were not able to spend as much time on the field as intended.  Next time they’ll learn bounding overwatch.