AO: Run Forest Ruck
# of PAX: 7
PAX: Tiny Dancer, Cornhole, Tank, Flight Nurse, Sparky, Omar
Weather was prefect this morning! 7 pax gathered to run AND ruck. Only having YHC on the Q presented to opportunity for run/ruck combo workout.
Cotton Pickers X15IC
Partner up – 1 ruck per pair (due to odd 3’s Sparky, Tank & Omar were a trio) Partner 1 heads out around BG’s loop w/ ruck, Partner 2 stays & performs:
Big Boy Sit-ups x10
Partner 2 then runs to catch Partner 1, then SWITCH!
Rinse / Repeat for 2 laps around BG’s Loop (covering just over 2 miles & 3 rounds of BOMBS per PAX)
Flutter Kicks x25IC (Flight Nurse)
Crab Crunch x15IC (Tank)
Plank(s) (Tiny Dancer)
COT / Moleskin
Strong work, everyone. I know it wasn’t a “typical” run day, but we covered 2 miles and never really quit moving. Plus this was Tank’s maiden ruck voyage.
Taco Tuesday – TODAY – 12 noon (as of press time you have ~1 hour to make it there)
Cape Fear Shakespeare on the green – TONIGHT – 8pm – Greenfield Lake Amphitheater
4th Anniversary 2nd F (round 2) – Thursday 06/14 – 1830 @ Wilmington Brewing : Bring the M, bring the 2.0s! It’s a party! Nan’tan said attendance is REQUIRED…
Blueberry Festival 5K – Saturday 06/16 – Burgaw – You’ll see more info on slack the remainder of the week…
Ruck with Flight Nurse & Billie – 06/16 & 06/23 – 0400 Carolina Beach Pier : Hit up Flight Nurse for more info.
Thanks for allowing me to lead!
Until next time…