AO: genesis-ruck
Q: Steam
PAX: Mermaid, Blindside
FNGs: None
COUNT: 3
WARMUP
– Merkin: 10×4
– Squat: 10×4
– High Knees: 10×4
– Gate Openers: 5×4
– Gate Closers: 5×4
– BAC – B: 10×4
– Ankle Circles: 10×4
THE THANG
GORUCK BFF Test Prep
1 Miler Ruck Run/Shuffle
– Route: footpathapp.com/routes/8eeb5ddb-9db1-48fe-9e1c-84683d2ef472
– Shuffle .25
– Walk .25
“Whether you’re completing the 1 Miler with 100lbs on your back, or 20lbs, the important thing is making sure you meet the weight requirements. You can either stuff it all in your ruck or split the weight between your ruck and sandbag. Doesn’t matter how you get there, just pick what is right for you and reach the weight.””
“”https://www.youtube.com/watch?v=nY4qvEObj8Q”
2 Minutes Sandbag Burpees
– No ruck
– Round-Based Break Down
– Round 1: 10 merkins, 10 sandbag squats (front carry), 10 presses + drops
– Round 2: 15 merkins, 15 sandbag squats (front carry), 15 presses + drops
– Round 3: 20 merkins, 20 sandbag squats (front carry), 20 presses + drops
“First thing: do NOT use your ruck. This event is meant to test yourself on your speed. To be the most successful, you have to make sure your gear is set up right. “”
“”Start with the handles on your Sandbag 2.0 facing up towards you, pull up and throw the sandbag right over your head. When you hear the thud on the ground behind you that = 1 count. Overall, this event is supposed to be really simple to judge, don’t overthink it or make it harder on yourself.””
“”If you have a Simple Sandbag:””
“”The main difference between the Simple Sandbag and our Sandbag 2.0 is that you won’t have handles wrapped all around the sandbag. But that’s not a problem. The main trick to this: get into the cadence of recognizing how the sandbag is going to fall and always look for the two handles. You’ll continue to gain efficiency as you learn how to control the sandbag (that comes with more sand training). You’ve got 2 minutes, get after it.””
“”https://www.youtube.com/watch?v=b0R3RXGlcMc”
200m Suitcase Carry
– Introduce the 200m route on The Circuit Court
– Start point: Corner of the courts
– End point: middle court
– Do 1 lap
– Suitcase carry down all 3 courts
– 5 burpees
– Suitcase carry back down all 3 courts
– Rinse and repeat 2x
– Round 2: Rifle carry rucks
– Round 3: Bear hug carry rucks
“Never do math in public, but the first thing to get done is measure out your 200 meters (100 meters out, and back). Since a suitcase carry is an asymmetrical load, it’s great for your core. This is a true test of being able to stabilize yourself, while having a weight on your back.””
“”If you have a Simple Sandbag, check out the video for the ideal way to carry it for this event.””
“”https://www.youtube.com/watch?v=6-waegwpBhs”
MARY
– Ruck The Trade Route
– SWS
ANNOUNCEMENTS
– Monthly Long Ruck: 11/2/24
– JUCO AO
– Check the mountainman25 or ruck channel for more info
– GORUCK BFF Test NEXT Monday: 11/4/24
– I’ll get a pre-blast out for this soon.
– 9 Year Anniversary Convergence: 11/16/24
– Check out the announcements or 9year-convergence channel for more info
COT
What are you planting, growing, and serving this week?
– We’re always planting things, growing those things, and serving those things – whatever “those things” might be
– Leaders should be able to have candid conversations with one another and hold each other accountable to the standard of being a HIM (physically, mentally, emotionally, spiritually, relationally, etc.)
– I want to purposefully help co-create, maintain, and protect a standard of excellence at the Genesis Ruck AO.
– The consistent level of intensity of working hard, all the way to engaging in mumblechatter and how we speak and conduct ourselves as men and leaders.
So the question this week, then, is what am I (knowingly or unknowingly) planting, growing, and serving?
Push forward this week men — well done :muscle:
