Gilchrist Ruck 09.09.21
Pax: Ron Swanson, Hawaii 5-0, FNG Nate
Q: Recount
4 HIMS set out for a full body workout to start the day off right! With 30lb rucks and a few extra coupons we set out across the bus ramp.
Legs: Squats – 10 rep Lunges – 10 rep each leg Lt. Dan – 10 reps
Take Coupons mosey back across bus ramp
Abs: Flutters ruck above head – 10 rep F3 count Big Boys ruck above head – 10 rep Russian Twist – 10 rep each side
Take Coupons mosey back across bus ramp
Back and Bi: Curls – 20 rep Bent over rows – 20 rep Superman – 10 rep
Take Coupons mosey back across bus ramp
Chest and Tri: Ruck OH tri extension – 15 rep Ruck Push-up – 10 rep Ruck OH tri extension – 15 rep
Take Coupons mosey back across bus ramp
Shoulders: Ruck OH press – 10 rep Ruck OH press and hold above head – 10 rep High Pull w/ hold – 10 rep
Take Coupons mosey back across bus ramp
Legs: Squats – 10 rep Lunges – 10 rep each leg Lt. Dan – 10 reps Dirty 30 calf raises
Take Coupons mosey back across bus ramp
Abs: Flutters ruck above head – 10 rep F3 count Big Boys ruck above head – 10 rep Russian Twist – 10 rep each side
Take Coupons mosey back across bus ramp
Back and Bi: Curls – 20 rep Bent over rows – 20 rep Pull up super set on bars – 4×10 rep
Take Coupons mosey back across bus ramp
Chest and Tri: Ruck OH tri extension – 15 rep Ruck Push-up – 10 rep Ruck OH tri extension – 15 rep
Take Coupons mosey back across bus ramp
Shoulders: Ruck OH press – 10 rep Ruck OH press and hold above head – 10 rep High Pull w/ hold – 10 rep
Quarter mile shuffle – 1 min plank
COT: Swanson gave us his best introduction to F3 for FNG Nate, Q was taking notes the whole time. Swanson showing us how its done, we really must explain what F3 is to our FNG’s, it is so much more than just a workout and that should be explained early on! TCLAPS Swanson
Pledge
Prayer: Hawaii 5-0