AO: Hard Knocks University Ruck - Wednesday

When: 11/24/2021

PAX:

Number of Pax: 5

Pax Names: Cavallino, Fireball, Lancelot, Pyro, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace


The BackBlast:

A beautifully clear 48F with 4 brave Pax ready with Rucks on before 5:15a. One pax joined the group a bit late but being that it is a season of giving, we gave him a break with no burpee penalty.

warmorama: Ruck on – mountain climbers, imperial walkers, hand-release Merkins, Michael phelps/ arms circles, toy soldiers

The Thang:

MATA MILE

TRIBUTE WOD
Partner A:

– 400 meter Ruck Run (35-45 lb)

 

Partner B while the other Run:

– Max Ruck Front Squats  (35-45 lb)

– Max Ruck Plank Hold  (35-45 lb)

– Max Ruck Lunges  (35-45 lb)

– Max Flutter Kicks (35-45 lb)

Finally, perform:

– 1 mile Ruck Run ( (35-45 lb, together)

While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, Pax will switch and move to the next station.

… as fast as possible perform the prescribed work in the order written with a partner. While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, Pax will switch and move to the next station. To complete the workout, athlete must perform the 1 mile Ruck Run together. Both Pax can wear a Ruck or switch the Ruck but they must finish as a team.                                                  

ABOUT THE WOD

Background: 

During the 1960s, the Military Assistance Training Advisor (MATA) Course was established at Fort Bragg, NC, to prepare non-Special Forces officers and Noncommissioned Officers (NCOs) to advise and train foreign and indigenous forces. Incorporated into the course was a circuit training task that many Special Forces teams used for physical training in preparation for deployments. The training course was called the “MATA Mile” and consisted of stations for physical activity spaced out with runs/rucks in between each station.

* All 5 Pax finished the workout with about 5 minutes to spare.
Cooldown: Squat hold IC, Shoulder Taps, overhead claps with calve raises, sprint to COT (lead by ChiliPepper)

 

Message:

“As the body without the spirit is dead, so faith without deeds is dead.”
‭‭James‬ ‭2:26‬

 

 

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