5.6.19 -Firefighter Appreciation Day

May GoRuck challenge: Honoring Service

Week 1: Firefighter Appreciation Workout

  • 150 STEP-UPS (75/LEG) ON A 12” BOX (WEAR RUCK)
  • 100M RUCK DRAG
  • 50 OVERHEAD RUCK PRESSES
  • 100M BEAR CRAWL (WEAR RUCK)
  • 150M SUITCASE CARRY (SWITCH HANDS HALF WAY)
  • RUCK 3 MILES AS FAST AS POSSIBLE (NO RUNNING)

Weight: 30lbs

Workout Time: 60 min

3 Mile ruck time: 42:50

Archive and Crunch posted in the confusingly sunny, dry, and warm (56 degrees) gloom at AO Mastodon and got down to business. After hitting the tennis courts for our 100m of PT, Archive had the good idea to mix it up and hit the streets instead of hamster-wheeling our 1mi loop around the park. Overall a good solid workout, but definitely feeling the longer ruck on the shoulders throughout the day. We’ll see what the other days have in store!

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