Thursday, January 23, 2020 – Gilchrist Ruck
“Rucks to the Heavens”
QIC: Wiseguy
PAX: Crab Legs, Little Debbie, Cathy
Lord’s Prayer @ 0500
The Thang:
I. Rucks to the Heavens!
Walk or run with rucks overhead for entire length of track (~200 m)
- If you drop your ruck prior to reaching the end of the lap, you must drop the ruck and perform 5 slick burpees.
- Do not let your ruck touch your head. That is considered a drop.
Once you reach the end of the track, perform 10 ruck swings and then start another lap with rucks overhead again (same rules apply)
Get as many laps as possible in 10 minutes
II. Ruck Run Intervals
8 rounds
1:45 minutes ruck run around the track (~14 min/mi pace)
1 minute rest
- All rucks, 60# sandbag, and PAX must make it to the finish before 2 minutes is up.
- 1 burpee penalty for each person for every PAX, ruck, or coupon that does not make the finish.
- If a ruck and PAX do not make the finish in time, that is a 1 burpee penalty.
- If a PAX without a ruck does not make the finish in time, that is a 1 burpee penalty.
- PAX can do extra burpees to allow more rest for other PAX during the rest time.
- A PAX who has finished can take a ruck from a PAX who has not finished. PAX can drop the ruck if already finished
- A PAX can start with more than one ruck if needed
- The person who starts with the coupon does not have to end with the coupon.
- All burpee penalties are done with a ruck and they will eat into your rest time.
III. Rucks to the Heavens!
Walk or run with rucks overhead for entire length of track
- If you drop your ruck prior to reaching the end of the lap, you must drop the ruck and perform 10 butterfly situps.
- Do not let your ruck touch your head. That is considered a drop.
Once you reach the end of the track, perform 10 hand-release merkins (with ruck) and then start another lap with rucks overhead again (same rules apply)
Get as many laps as possible in 10 minutes
Debrief:
- The ruck run intervals were not challenging enough for us. Amongst us, we probably have 60+ events combined. We used some of the extra time to do more exercises. We can shorten the times in the future if possible.
- The rucks overhead made up for that however. Do your best to try to scurry under the ruck as fast as possible. There is definitely a mental component to do a run with ruck overhead.
COT:
- All of my workouts are open source. You are welcome to use them or modify them to your liking. If you want to borrow the display timer or a ruck for one of the Gilchrist Ruck workouts, feel free to ask.
- We are doing very well in F3 participation to start the year. Keep up the pace everyone!
- Crab Legs and Little Debbie are getting their businesses up and running
- Cathy‘s 2.0 learns a lesson in car maintenance.
Update on Qs:
The remainder of this week is covered. Here is what I have for next week. Call them while they are hot!
http://www.tinyurl.com/f3tallahasseecalendar
Prayer (Crab Legs)
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/
