- When:08/03/2013
- QIC: Run Stopper
- The PAX: LOST recording on lost phone!
Smoke this!
14 hardcore Pax assembled in the gloom for a goruk type #rockbeatdown
Cot
- Mirkens x20
- 10 Burpees
- SSH x20
- 9 Burpees
- LBCs x20
- 8 Burpees
- Squats x20
- 7 Burpees
- Maktar N’jai x20
- 6 Burpees
- Mountain climbers x20
- 5 Burpees
- Star Jack’s x20
- 4 burpees
- Russian twist x20
- 3 burpees
- Diamond mirkens x15
- 2 burpees
- Carolina dry dock x20
- 1 burpee
Partner up – chase me if you canPartner 1 run
- Set #1
- Partner 1 run
- Partner 2 – 10 mirkens, chase partner 2 tag repeat
- Plank up
- Set #2
- repeat – 10 LBCs
- Plank up
- Set #3
- Repeat – 10 squats
- Plank up
- Set #4
- Repeat – 10 flutters
- Plank up
- Set #5
- Repeat – 10 Dive bombers
- Plank up
Mosey to pavilion
Three sets of below:
- Step Ups x20 (10 each leg)
- Dips x20
- Balls to WALL – Hand Walk 25 ft.
Kitty Litter
- Crab Walk to end and back
- Bear Crawl to end and back
- Wounded Bear (right leg up to end, left leg up on return)
- Wheel Barrow with partner flapjack
- Belly Crawl to end and back
SMOKE!
So today was a tribute to our boys in the GoRuck Challenge. My goal was to keep up the intensity and challenge the PAX. Hope everyone enjoyed it as much as i did!
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