“I Want to Ruck N’ Roll All Night (and part of every day)”

• When:10/08/2020
• QIC: Cardinal
• Pax:Blue (DOUBLE RESPECT), Poacher ( RESPECT), Bob Villa (RESPECT), Porky (RESPECT), Swabbie (RESPECT), Decaf, Barney

Warm-O-Rama

DANVAN’S

Sun Gods

Chinooks

Tappy Taps

Abe Vigodas

Stretch what you want

The Thang 

Focus on preparing for The Ruck on The Roanoke!!

10mins of “Ladder ups” (start at 1 and after cycling through the set, go to 2, etc…)

Ruck Curls

Ruck Press

Ruck KB Swing

Ruck High Pulls 

REMEMBER THE NUMBER YOU ARE ON!!!

Ruck-on and let’s go!!!

1.27 miles later we’re back at the Shovel Flag and into phase 3!!

5 mins (Running out of time, supposed to be 10 mins), start at number achieved in first set and “Ladder Down” on the following 

Ruck On Squat

Ruck On Lunge

WW II’s

Circle of Trust

Prayer List: Continue to pray for friends and family.

Announcements: “Ruck on the Roanoke” is November 7th. It’s official!! Be there or be ⬜. We start at 8 and will have several beatdowns scheduled.  IT’S also official that this is a food drive ruck!! Challenge yourself! Pack as much food as possible into your ruck. We’re ruckin’ for a reason!!!!