Time for a ruck training thing, so if you are man enough, keep reading. I’ve been wanting to do this for a LONG time. I just didn’t know if I could. I guess I just got tired of hearing myself talk about it so I’m going to give it a shot because it’s not going to get any easier.

I am going to try to do the Free 12 Week GORUCK Heavy Training Plan and Guide starting on Monday, June 3. It’s 3 months of pain with escalating workouts that can be scaled to whatever workload you need. It has 2 rest days per week built into the guide. The plan will be to do these workouts at an existing AO that will change from week to week depending on participation and interest. I’ll put something on Slack either on a weekly or daily basis to keep everyone that is interested on track. I plan to show up at whatever AO is scheduled and run this workout simultaneously either solo or (hopefully) with a few of you. In other words it will be dualing workouts…..like dualing banjos……thus the name will be DELIVERANCE. I was considering this as the name and about 10 minutes before I started writing this, one of my girls walked downstairs and announced she just starting reading the book Deliverance so I figured it was a sign from God that I needed to go with this name…..

So if you are interested, get started rucking at least some now to get ready for next week starting JUNE 3 and look over the above training guide to get a little taste of what is coming. Prepping now with daily Merkins, Squats, SSH, and LBCs would be a good idea both for our regular PT test and preparing for some of this pain. All you will need is a ruck and occasionally some kind of weight (sandbag, dumbbell, kettlebell, bricks, jerry can,…..pretty much anything). I will occasionally come for EC before because some of the suggested workouts will last longer than 45 minutes (you can come early or do other stuff on your own at home). Depending on my work schedule I will either have a planned day off (rest) or someone else can Q the workout. If we don’t finish the workout, you may have some suggested homework to do. Part way through we will possibly have a CSAUP…..stay tuned for that. At the end, any and all participants will be invited for a MeatFest protein load meal to celebrate completing this. Think about a great meal followed by 4-6 hours of the meat sweats…….mmmmm, good!!!

Hope to see some of you there on Monday, June 3 at SANDLOT. This starts with a 1 mile ruck with a sandbag (they suggest 60#) so get off your arse and get to work. It’s gonna be great.

Whoopee

8 Pax came out for my birthday Q at Midoriyama. I mentioned that I am now 20 and that I was born in the year 2004. After it was said there was some mumblechatter on how young I am and how old the rest of the Pax were. I explained most of the exercises would consist of 20s and or 4s but not exclusively.

Warm Up:

I don’t remember

Lap around the parking lot to the blocks meet in the corner of the parking lot

Thang:

4 rounds of 4 different exercises with 20 reps each

First Round

20 merkins on block

20 pull throughs

20 squats with block

20 tricep extension

Take a lap

Second Round

20 overhead press

20 bicep curls

20 block swings

20 chest press

Take a lap

Third Round

20 blockys

20 jumps over block

20 heels over block

20 American hammers

Take a lap

Fourth Round

20 thrusters

20 rocky balboas

20 merkins

20 Alpoes

Take a lap

Then we did 11s

Overhead press and Merkins

Put blocks up

Mosey over to the wall for wall sits while one person runs around the building until everybody has ran.

20 merkins to end.

Thanks to all the Pax who showed. Very grateful for the privilege to be sharpened physically and spiritually by all these great men.

Proverbs‬ ‭27‬:‭17‬ ‭
“Iron sharpens iron, and one man sharpens another.”

‭‭

3 ran and 3 didn’t as FRC began at our old time from a new location.  Sargento came to YHCs rescue, at my request for new roads, and came up with a new route..and more than a few choice words about our missing comrades.

Nice run today! All pax welcome!

Seuss