This crew had been doing EC Rucks for the last few months. At the suggestion of RA (2 weeks prior to adding 2.2 to his family unit), we have been considering adding a ruck-based beatdown to Sat. am. This is what we did:

Conditions : mid-30’s; frozen artificial turf initially (warmed up when the sun popped)

Warm-up :

• (2x) :30 plank / 50m Bear crawl
• (3x) 10 ‘merikins / 20 squats

15 min AMRAP (Sandbag, weight varies)

• Cleans 8x
• Thrusters 8x
• OH Squat 8x

1 Mile Ruck – As fast as possible, not running

50m Field Sandbag Toss :

• 8 lateral throws
• Sprint out + back to where last throw landed until complete the length; plank for the 6
• Repeato = 100m total

COT : Count/Name-o-Rama

Quick words and instead of a closing thought, I shared a “was now” story on where we were as a group pre-pandemic and now. It was great to be surrounded by the guys who have been committed since the beginning as well as joined by two dedicated pax who have joined since the pandemic fractured the group. We’re all getting stronger and gaining other huge benefits, encouragement to continue bringing family / friends / neighbors into this and sharing what we have.

(no photo!! this is on me – the QIC)

/Kodak Out.