0530, push play. Forty-five minutes of sonic motivation, and each track took its inspiration from, amazingly, Rucking. In fact, it is a marvel how much modern music has taken a cue from the double-strap sojourn.
Thus, the music flowed while the PAX selected one of two Rucksacks for use in the morning’s physical training.
The tracklist and main menu as follows:
And The Cradle Will Ruck – Van Halen
Ruck And Roll – Led Zeppelin
Ruck The Casbah – The Clash
Soul To Ruck And Roll – Run DMC
Ruck And Roll Machine – Triumph
We Ruck – Ronnie James Dio
Robot Ruck – Daft Punk
You Can’t Stop Ruck And Roll – Twisted Sister
Fopp (And Ruck) – Soundgarden covering The Ohio Players
Ruck And Roll High School – The Ramones
THE THANG:
WARMUP – FOR THOSE ABOUT TO RUCK
SSH / Egg Beaters / Around the Worlds
RUCK AND ROLL OVER(HEAD)
> Each man rotates to the middle, RUCK overhead presses x50
> Meanwhile PAX on the outside rotate through:
. Two Armeded Swings x21
. Goblet Squats x21
. Curls x21
RUCK OUT ROLL ON
> Man in the middle RUCK Swings x50
> Rest of the PAX rotate through:
. Wood Choppers x21
. Iron Balls x21
. Bent Rows x21
[Only got to a couple of these]
LONG LIVE RUCK
> One man does Pregnant RUCK Squats (RUCK on front and back) x50
> Meanwhile rest of PAX rotate through:
. Single Arm Swings x21
. Alternating Lunges x21
. Tricep Extensions x21
DONE.
MOLESKINE:
. State Farm showed above-par musical knowledge, naming Rik Emmett, the guitar player for Triumph. As well as Chris Cornell’s other band, Audioslave. Much respect, SF.
. Waldo took the prize for ID-ing Dee Snider’s distinctive delivery on You Can’t Stop Rock And Roll.
. Vila spoke ill of Dio. Not cool, Vila. This provoked an essential history lesson detailing the heavy metal CV of the incomparable Ronnie James.
. McGruber seems to simply wonder why in the world this Friar has a head full of all this Ruck trivia. It’s a valid question, my friend.
ANNOUNCEMENTS:
. Dec 15th – Haven House Dinner – 430-700 pm. Need financial support and helping hands, see Franzia and/or MacGruber
. Dec 16th – The Arena Workout + Social / Refreshments 230 – 330pm
. Dec 19th – F3 Raleigh Holiday Party 630-9pm at Little City Brewing on West St
Signups: https://docs.google.com/spreadsheets/d/1MALUAtRGHkk5AHPgChWRRSCdp1yBPNK3yuGm821A5nw/htmlview
. Apr 21st – F3Raleigh Custom GORUCK Tough. We Ruck.
PRAYERS:
. For men in need of employment, friends in need of healing
. For healing between people of different races
. For being men who receive the welcome and love offered by God to each of us
The man of peace, Fazio, took us out with prayers.
Thanks brethren. Tuck, out.
