03/25/2021 - - RESPECT the Ring of Fire
Warm Up Arm Circles SSH Good Mornings Don Quixotes THANG Bone the Fish (used entire soccer field instead of parking space) Triple Check (Chair sits/Plank/ Run) Picnic Shelter 10 Merkins…
Pax: Never Happened
03/24/2021 - - The Mirkin Mountain
Warmup Collard Pickers (10) Hamstring stretches (10 seconds each leg) Core stretch (30 seconds) Side straddle hops (20 in cadence) Exercise Ruck to courthouse Count off 1 and 2 between…
03/22/2021 - The Floodzone - 40 Minute Tabata
Warm Ups Arm Circle Forward 10 Cadence Arm Circle Backwards 10 Cadence Good Mornings 10 Cadence Side Straddle Hop 10 Cadence Butt Kickers 10 Cadence High Knees …
03/17/2021 - - We’re Gonna Ruck This Town (Stray Cats)
Stray Cats – “We’re Gonna Ruck This Town” 5:30 Welcome Not a professional Listen to Your body & modify as needed Any Friendly new guys? Honored to lead you guys…
03/11/2021 - - The Silverback plank relay
Welcome and Disclaimer: Short warmup: Side straddle hops x 15 WWII situps x 15 Butt Kickers x 15 Arm Burners x 10 Murkins x 10 The Thang: A quick…
03/10/2021 - - Ruck with PT Intervals
Back Blast 2021.03.10 Workout Focus: Ruck w/ PT Intervals Warm-ups (5 min) *NO RUCK: Side-to-Side (4-pt: 12-3-6-9) Pushups w/ Kickouts Sumo Squats Table/Crab w/ Kickouts RUCKED to COURTHOUSE 11s:…
03/05/2021 - Disco Trail - Hillcrest Boogie
5:30 am Introduction and disclaimer Ruck the Hillcrest subdivision circle 2.3 miles 40 minutes last 5 minutes Mary – 10 count arm burners, 10 count merkins and 10 count squats…
03/04/2021 - - Ultimate Beatdown
5:30 am start with disclaimer Warm Ups – Flag Arm Circle Forward 10 Cadence Arm Circle Backwards 10 Cadence Good Mornings 10 Cadence Side Straddle Hop 10 Cadence…
02/17/2021 - - Freedom Ruckers more than just miles
5:30 am start, opening and disclaimer Warm ups Side stretches – 10 each side Arm burners – 10 in cadence each way Good mornings – 10 in cadence PT Lat…
02/16/2021 - - Circle of Pain
WELCOME NOT A PROFESSIONAL (listen to your body & modify as needed) Follow Me: (run to parking area for warm up ¼ mile) Warm up Arm burners forward – cadence…