Thursday, March 12, 2020 – Gilchrist Ruck
“THERE IS NO TOILET PAPER!”
QIC: Wiseguy
PAX: Cathy, Little Debbie, Crab Legs
Lord’s Prayer @ 0500
No rucks required. Just some warm-ups and stretches for the morning.
There were more snaps, crackles, and pops than a bowl of Rice Krispies. Some positions allowed for the opening of the sphincter to let out some flatulence and even possibly some sharting. (Where is the damn toilet paper? Quit buying all the toilet paper!) No kegels were performed here, just some acrobatic thrusts.
Part I: Warm-up
Link: https://www.youtube.com/watch?v=7dT4KHtMM-A
I did not come up with this part myself. I will not take credit. I do many of these exercises before I start a workout or race.
Inchworm
90/90 stretch
Rolling crucifix
Table twists
Three-way lunge
Hamstring pulse
Hamstring reach
Can opener
Dead shoulder circles
Ankle breakers
Part II: Upper body
Arm circles
Towel passthrough (over the shoulders)
Tricep stretch (arm across chest)
Tricep stretch (arm overhead while pulling on towel)
Back rolls
Seated spine stretch (twist)
Neck stretch
Part III: Lower body
Pigeon stretch
Groin stretch in a low squat with wrist extension
Split legs with forward bend and bilateral ankle grab
Split legs with one hand on ground and other in the sky (modified triangle)
Quadriceps stretch with ankle grab
Frog stretch
Calf stretch in downward dog position
COT:
Best of luck to all who are participating in the GORUCK Tough/Light this weekend. Don’t touch your face (but getting in swamp water and doing pushups is okay). Wash your hands (but doing burpees in mud is okay). Don’t cough on anyone (but breathing heavily on your ruck march is okay). Luckily, I will not be there to blue falcon the entire event.
2nd F is at 1725 hours @ Deep Brewery tonight!
Update on Qs:
Next Thursday, I will do a double feature with both Gilchrist Ruck and Gilchrist No Ruck. It will be a workout that is both bodyweight and ruck compatible and I will post it the night before so you can just get started right away. I will get the 0500 crew started. The 0525 folks can jump in right after your Lord’s prayer and I will stay late to do COT with the 0525 crew. (FYI, this will only count as one post and one Q for me.)
Spring Break is next week. If you will be in town, please call a Q. I will try to fill in where I can.
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We forgot to do pledge and prayer. #f3fail #thankscoronavirus
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