26 Pax rolled out of the fartsack to get the day started right. Even though they weren’t sure what awaited them, they ventured out into the gloom anyway.
WARMUP:
- Rack ’em, stack ’em and mosey to church entrance
- Partner up (KB size matters) for KB farmer carry run/jog, 10 merkin chaser to buses and back
THANG:
Circle up:
- IW x 20
- SSH x 20
- Halo x 10 R/L
- 2 hand swing x 20
- Goblet squat and press x 10
- KB staggered arm merkin 10 R/L
- 1 hand swing x 10 R/L
- Donkey kicks – 45 seconds
Lunge walk to field while passing KB thru legs
Find your partner again. Flapjacks after each of the following:
- PAX 1: 1 arm alternating swing, PAX 2: sprint down and back
- PAX 1: KB overhead triceps extension, PAX 2: sprint down and back
- PAX 1: KB curls, PAX 2: sprint down and back
- PAX 1: KB Burpees, PAX 2: sprint down and back (that was so much fun, let’s rinse and repeat)
- PAX 1: KB mountain climbers, PAX 2: bear crawl down/crab walk back
- PAX 1: KB Around the world, PAX 2: sprint down and back (repeat for KB around the world in opposite direction)
- PAX 1: KB figure 8, PAX 2: sprint down and back (repeat for figure 8 in opposite direction)
- PAX 1: 1 arm KB ground bench press, PAX 2: sprint down and back (repeat for KB ground bench press with opposite arm)
Side dips x 20 R/L
COT
Moleskin:
- It was terrific to see 4 FNG’s this morning. Keep coming out guys
- There were many unsavory comments heard when YHC called for the bear crawl/crab walk combo. Well deserved.
- T-claps to all the Go Ruck PAX. Run Stopper looked like the road runner after shedding the Ruck on the last sprint.
Announcements:
- Keep the Shore and his family in your prayers as his father battles cancer
- Death Valley on Wednesday – 49er on Q…says it will not be Ruck friendly
- Devils Turn on Thursday – Ruck workout, prepare to get wet
- Kevlar workout on Friday – Covenant Day, 5:30 (note that the time changed from the launch last week)
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