Thursday, June 17, 2021 – Gilchrist Ruck
“Suckiest of the Suck”
QIC: Wiseguy
PAX: Count, Houdini, Grillz, Square Root, Little Debbie, Ron Swanson, Crab Legs, Cathy
The Thang:
100 Wiseguys surveyed. Top 5 answers on the board.
Name a sucky exercise commonly used in rucking events.
I did not include exercises with multiple moves like the 8-count bodybuilder and the man-maker. You could argue the burpee is an exercise like that with a push-up and a jump but it is so mainstream and there are multiple variations of it that it had to go on the list.
My take on these exercises:
Overhead squats – They are uncomfortable. The weight has a tendency to fall on your head. It can be difficult to get your balance correct to properly execute it. I think the best way is to almost have a sumo squat position.
Low crawls – You could have the most plush grass out there. These are uncomfortable no matter what. Chest is on the ground and the legs should be the driver of the movement in almost a frog-like position. I have done these in mud. Not fun
Squat thrusters – These can get your heart rate up very quickly because you use big muscle from the squat and then you add the shoulder and back. Squat thrusters are not really two separate movement. It is all one fluid motion as opposed to a bodybuilder which is a separate push-up and plank jack.
Burpees – Another exercise that gets your heart rate up quickly. Much suckier with a ruck on. Deconstruct it when you are wearing a ruck.
Pull-ups – Arguably the one exercise that most avid ruckers do not like because the majority of rucking moves involve push movements. I would say at least 50% of people doing rucking events cannot give 2 consecutive unassisted pull-ups (all the way down, all the way up)
Phase 1
15 Minutes:
If you have one weight, that weight is on your hands for the exercises and pushed on the low crawl
1 burpee with a press
2 overhead squats
Low crawl
2 burpee with a press
4 overhead squats
Low crawl
3 burpee with a press
6 overhead squats
Low crawl
4 burpee with a press
8 overhead squats
Low crawl
5 burpee with a press
10 overhead squats
Low crawl
Phase 2
20 Minutes
1 Squat Thruster
2 Pull-ups
2 Squat Thruster
4 Pull-ups
3 Squat Thruster
6 Pull-ups
4 Squat Thruster
8 Pull-ups
5 Squat Thruster
10 Pull-ups
6 Squat Thruster
12 Pull-ups
7 Squat Thruster
14 Pull-ups
8 Squat Thruster
16 Pull-ups
Perform 25 Push-ups at the following marks: 0:00, 5:00, 10:00, and 15:00
Cooldown ruck
When you have weight added to these moves, they are much more difficult in practice than on paper
COT:
Last minute preparations for Greenville. We have to plan our crap (literally and figuratively).
Prayers to Ron Swanson’s 2.0 for some upcoming procedures.
The Ruck workout will have lower numbers than usual in the next two weeks or so. If the ruck workouts become Q-less (is that a word?), someone please take attendance and DM it to me.
Peter Pan’s birthday Q is this Saturday at Tom Brown Park. See map for meeting place. There will be a ruck at 0600. Meet in the same place.
I originally planned for a CSAUP for July 4 weekend but that will not happen. Sorry to disappoint you all. I will look to have another CSAUP probably in August.
Prayer (Grillz)
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