Conditions: Upper 40’s, clear, good to go.
PAX: Cable Guy(respect), Checkers, Urkel, Adidas- QIC
WarmOrama: Starting the ruck is the warm up.
Today we introduced PT to our ruck with a Jacobs Ladder with 3 exercises. Merkin, Squat, Flutters. All performed with ruck. Start with 5 each, up to 25, then back down. 5 reps each, then 10, 15, 20, 25, 20, 15, 10, 5
A 20lb coupon(sandbag) was also carried. At each pain station, the PAX swapped the coupon. Each carrying 2X including their ruck.
Return to flag with 2 miles covered and 125 merkins, 125 squats, 125 flutters. Again, all under weight of the ruck.
End with spaced out COT with Rake Run group, prayer, then an awesome QSource with Big Spur on the Q.
Announcements: The Rake will have an official shirt. Working on design. Will keep you all in the loop.