Ruck Shuffle
- When
- Tuesday, April 7
- AO
- Currahee
- Q
- Ruby Slippers
- PAX
- 5 Ruby Slippers, Gary Fike, Mark Nestel, miyagi, Pollo Hermano
WARMUP:
From COT start with a brisk ruck towards back of the school. About a minute in halted the PAX and suggested they do the following warm-up exercises OYO: 10 Squats w/ ruck on, 10 lunges ( 5 ea leg ) w/ ruck on, 10 HR Merkins w/ ruck on, 10 ruck swings, 10 OH Presses, put the ruck back on and start another brisk ruck around the back of the school. About a minute of briskly paced rucking and it was time to start the real work.
THE THANG:
3 minute Ruck Shuffle
20 HR Merkins w/ ruck on + 20 front squats with ruck
3 minute Ruck Shuffle
20 Thrusters w/ ruck + 20 Bent Over Rows
3 minute Ruck Shuffle
15 ManMakers + 15 Ruck Swings
3 minute Ruck Shuffle
15 Simbas w/ ruck, 15 ruck presses while performing FlutterKicks
3 minute Ruck Shuffle
This routine helped us travel 2 times around the perimeter of the school and we ended up back in the COT parking lot. Had time to complete the following:
DORA
50 HR Merkins w/ ruck on
75 Squats w/ ruck on
100 Ruck Swings
MARY: Ended right at 0600 so no time for Mary
ANNOUNCEMENTS: Read your NL!
COT: STK!