CSAUP Ruck – East Valley

AO: The Dog House
Beatdown Date: 07/10/2020
Q: Stark
Pax: ATM, Billy Goat, Forrest, OSHA, Rage, Sandbag, Short Circuit, Swirl
FNG:
DR Pax:

Intro:
Disclaimer.

The Thang:
Stark planned a great route for the PAX. Mosey to grassy area near Forrest’s house.

WORKOUT #1: Short Circuit Q. Temp 104.
10 Rounds of the following:
10 reps of ground to overhead with ruck.
10 reps of rucksack get-ups.

RUCK 3.5 miles to #UnionStation.

WORKOUT #2: Sandbag on Q. Temp 100.
Payne Train on hill: Two Rounds. Cut reps by half in the second round.
10 x Ruck Get-Ups: Start Position is on Ground. Each Get-Up = 1 Rep.
20 x Ruck Bear Crawl: Ruck on Back. Each Arm Movement Forward = 1 Rep.
10 x Ruck Manmaker: 1 Rep = Plank, Merkin, Right Shoulder Tap, Merkin, Left Shoulder Tap, Merkin, Recover.
20 x Ruck Flop: Army High Crawl. Each Ruck Flop = 1 rep.
10 x Overhead Ruck Sit-Ups: Rep Starts and Finishes with Ruck Overhead on Ground.
20 x Ruck Drag: Drag Ruck. Each Arm Movement Forward = 1 Rep (i.e., Left Arm, Then Right Arm = 2 Reps).
20 x Ruck Squats: Go Deep!
10 x Ruck Lunge Walk: Knee Should Kiss the Ground Each Step.  1 Step = 1 Rep.

RUCK 1.5 miles N to Arizona Korean park or some grassy area near there.

WORKOUT #3: Stark on Q. Temp 99
2 Rounds of the following:
1 minute ruck low plank.
Squirrels x 15.
4 ct flutters (ruck 6” above chest) x 30.
Ruck merkins x 10.
Thruster squats x 15.
1 minute ruck high plank.

RUCK .5 mile N to QT. Fill up water and rucks before next workout. More weight is good!

WORKOUT #4: several Qs on sets of 25. Temp 95.  
125 Thrusters, GO!!!

RUCK 1.75 mile S to #UnionStation

WORKOUT #5: Forrest on Q. Temp 87.
The Ruckivator: Reps similar to a motivator – 10 reps down to 1.  (i.e. 10, 9, 8, 7, etc.)
Louganis LBC.
Chest Press.
Skull Crusher.
Bent Over Row.
High Pull.

RUCK 2.75 mile back to Forrest’s. Temp 94.

Pool time and other.


COT:
Pics and praises.

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