Sirmixalot’s truly terrible ruck beatdown.

AO: Firehouse

When: 05/16/2023

QIC: Sirmixalot

PAX (7): Ace Ventura, Closets closets closets, Dunshire, LifeLock VPN, Lightweight, Sirmixalot, Thumper


YHC grabbed a substi-Q from Baskins who apparently had “other obligations of an undisclosed nature” Not sure what that was or how much Elmer’s glue was involved and perhaps it’s better if we don’t know. So since I had already signed up on the Q-sheet to lead on Wednesday at Starting Line I thought I would bring a ruck based beatdown similar – but maybe not the exact same as what I planned to do for Wednesday.


Warm-ups-  with Ruck – Good mornings, Sun Gods.  Squats x10, merkinsx10.

The Thang:

Ruck to the soccer field . Dora at soccer field.

Partner up and do 100 thrusters, 200 Deadlifts, and 300 Rows taking turns with your partner rucking at fast pace to the other end of the field and back.

Ruck to concessions stand for people’s chair with rucks out front. Five count from each pax

ruck to picnic tables. 3 rounds of 4 exercises. 10 curls, 10 tricep extensions, 10 step ups 2is1, and 10 ruck swings.

In between each round going back for wall sits and 5 counts.

Finished with flutter kicks holding ruck over head till time.


Announcements – 2nd F tonight – Currahee on Saturday.

Prayers, picture – no coffeteria today

Naked-Man Moleskin:

Always good to lead.

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