Tortoise and Hare


AO: Run Forest Ruck

QIC: Blade

# 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


The Thang

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:

Burpees x5
Outlaws x10
Merkins x15
Big Boy Sit-ups x10
Squats x20

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…






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