Cup-a-Joe, the newest ruck/sandbag AO Lauch! Yes, this makes three. Deal with it. Come on out and try one, if you haven’t…
This AO is the formalization of the popup workouts my wife and I have been doing at Joyner Park on Thursday mornings to train for GoRuck events, programmed by Joe Baker. Hence, “Cup-a-Joe”. This AO is F3/FIA merged.
5 pax and 1 FIA met in the gloom to confront and defeat the workout Mental Exhaustion: “The Cadre in a GORUCK event like to beat you down mentally and physically. This comes in the form of volume. Today we will train the mental and physical fortitude of your abilities.” For the workout below, we broke large sets down into more manageable subsets to 25 reps.
After a standard warmup, for Time:
• 15 Ruck Thrusters
• 100 Jumping Jacks (4 Count) Slick
• 15 Ruck Thrusters
• 100 Air Squats
• 15 Ruck Thrusters
• 100 Shoulder Taps (Total)
• 15 Ruck Thrusters
• 100 Lunges (Total) Slick
• 15 Ruck Thrusters
• 100 Push Ups Slick
• 15 Ruck Thrusters
• 100 4 Count Flutter Kicks Slick
COT, prayers for Jeffrey & victims of this week’s Tornado.