Backblast! Cinco de Rucko
DATE: 2026-05-05
AO: The Corral
Q: Green Thumb (Ray Perry),
PAX: Green Thumb (Ray Perry) Transmitter (Allan) Gilmore (Jim T) ransomware (Andrei) Big League Chew (Brian Ayers) F3 Phunny (Kip Lowery)
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Willie Mayes Hayes, Good Mornings, Mountain Climbers, Merkins
THE THANG: Pax rucked around with sandbags stopping for 5 stations of exercises. At each station, Pax completed 5 reps of 5 exercises for 5 minutes. After completing once full set, repeat until 5 minutes timer sounds, then movement to the next station.
Station 1 — El Jefe
1. Ruck Squat
2. Sandbag Ground-to-Shoulder
3. Ruck Merkins
4. Ruck Rows
5. Ruck American Hammers, 5 each side
Station 2 — The Guac Grinder
1. Sandbag Deadlift
2. Ruck Overhead Press
3. Reverse Lunge, 5 each leg, ruck on
4. Sandbag Drag-Throughs, 5 each side
5. Big Boy Sit-Ups with Ruck
Station 3 — Salsa Verde
1. Ruck Thrusters
2. Sandbag Bent-Over Rows
3. Hand-Release Merkins
4. Ruck Flutter Kicks, four-count
5. Step Ups (L/R=1)
Station 4 — The Cantina
1. Sandbag Cleans
2. Ruck Step-Back Lunges, 5 each leg
3. Ruck Chest Press from the Ground
4. Sandbag High Pulls
5. Plank Ruck Pull-Throughs, 5 each side
Station 5 — The Burro
1. Sandbag Front Squat
2. Ruck Curls
3. Burpees Over Ruck
4. Sandbag Over-the-Shoulder, 5 total
5. Ruck V Ups
ANNOUNCEMENTS:
Friday May 9: Friday Night on White
Saturday May 10: Farm workout starting at Sanford Creek Elementary School (NOT AT THE GAZEBO)
Mon May 11-Sat May 16: VQ Week. If you haven’t Q’d before, now is the time.
Friday May 15: Fellowship Luncheon at Las Mas Downtown Wake Forest
