6.22.2020 – Ruck, Shuffle and Crawl

Beautiful Monday morning. Great day for a Ruck. 3 PAX weathered thru the Father’s Day festivities. Here’s the breakdown:


Motivators x5, Abe Vigodas x15

Thang #1 – Started rucking down the AO eventually alternating between shuffles. PAX stopped along the way to do the following:

Shoulder Taps – x15 in cadence

Merkins – x25 OYO

Ruck drags – x25 OYO

Rinse and repeat for a total of 5 stops.

Thang #2 – Rucked over to the trail part in front of Hoffa and did the following:

Squats – x25 (no ruck)

Bear Crawl dragging Ruck to base of Hoffa

Crawl Bear pulling Ruck up Hoffa

Flutter Kicks (top of Hoffa) – x50

Rinse & Repeat.

Completed 1 1/2 round, ending with Bear Crawl to base of Hoffa for time. Hold side plank for 6.


Superman – hold until Q halts

Arm Circles – until Q halts

Seal Claps – until Q halts

CoR: Banks, Shiplap, Noodles (Q)

CoT: Prayers for a good work week. Chatter of the day was a reflection on Father’s Day celebrations, traveling and adjusting to the reopening of other states, Wisconsin, and anticipating the reopening of Illinois. Prayers so that God reveal his plan to us regarding COVID-19 and to give us a glimpse of positivity in adjusting to a new normal here in Illinois.