After the heatwave of the weekend, we got a nice cool 66 degrees this morning and 5 PAX (Archive, Banks, Crunch, Noodles, TBTF) showed up for Monday’s Pain Ruck with some bonus weight on-hand. After our sand and surf heavy week, the promise was no shenanigans, just straight up work. Specifically, 170 lbs of Ruck, 100+# of concrete, 50+# of water, and 67# of sand. We rotated as we went and everyone got a turn with the sandbag and the jerry can.
The Opener:
- Ruck Motivators IC x 5
- Abe Vigodas IC x 20
The Pain Ruck:
- The Burpee Mile: The Long Mile – 12 Burpees OYO every quarter mile (Combined Ruck Weight = 170 lbs., Bonus Team Weight = 220 lbs.)
- The Overtime: Extra .5 mile, dropped the coupons off, dropped the jerry can at the half-way mark (Rucks = 170#, Team Weight = 93#)
Total Combined Ruck Work = 607
COR/NOR/COT: Prayers for job travel, recovery from workouts, continued health.
Short and Sweet, but a heck of a workout. I don’t know about anyone else, but I was (am) still sore from Saturday. We’ll see how recovery time goes before Thursday’s workout.
F3 Wheaton 