- When: 09/26/16
- QIC: SeatDown
- The PAX: Drone, Pyro, PUD
The JAX PAX doubled up on ruck training today as we start the 8 week count down to GrowRuck001. While #Genesis beat down on PT exercises (see “Good Ruck!”), the 4 brave KesselRun PAX had a simple plan – put on pack, find the tallest bridge in JAX and think of the hardest way to go up it over and over. Candidly, we only made it over and back but one round trip, 80 feet up and 2 mi round trip, proved thorough enough to kill the legs, arms, shoulders, and spirits. Bonus – due to late arrivals, the PAX lost shoulder strap privileges for the north side of the bridge adding in a far more intense forearm, bicep and triceps workout than expected.
Intro and Disclaimer
COP
- Ruck Packs worn by all
- Warm up mosey around Prudential Building with flag
- End at SE foot of Elmo (Acosta) Bridge
- Plant Flag
The Thang
- 10 Merkins
- Jog mosey up half of bridge (.25 mi)
- 20 prisoner squats
- Lunge walk up rest of bridge (.2 mi) – KILLER
- Take off pack and 20 Raise the roof with pack overhead
- Mosey down half of bridge with pack in bear hug (.2 mi) – The bear hug mosey burned the whole arm
- 20 Goblet Squats with pack in hand
- Mosey down rest of bridge with pack in bear hug (.25 mi)
- At NE foot of bridge – 20 Bicep curls with pack in arms – The pre-bear hug mosey made these surprisingly full of suck
- Turn around and back up bridge with pack over head (.25 mi) – Obvious shoulder KILLER
- Half way up – stop for goblet squats with pack in hand – Never looked forward to squats so much in my life
- Lunge walk to the top of bridge with pack in bear hold (.2 mi) – Lots of yelling and delirium from YHC at this point
- 20 Raise the roof with pack overhead and put pack back on
- Mosey down half of bridge (.2 mi)
- 20 Prisoner Squats
- Mosey down rest of bridge (.25 mi)
- Grab Flag and mosey back to fountain
COT
- Travel this week for Pyro and YHC
- Safe return travel and reentrance into life for Drone’s M
- PUD – continued peace and patience for SOD as he waits for concussion clearance – goes again for testing on Tuesday
Be ready – this will be revisited with bear crawls somehow included