Change of scenery for SACS
Date: 2024-04-03 AO: anvil Q: Cheese Curd PAX: geraldo, Emoji, Starch FNGs: None COUNT: 4
WARMUP: Starch and YHC left at 5:15 for a ruck, eventually meet up with Geraldo prior to the 5:30 launch
THE THANG: Tabata workout 2 rounds or 55 secs on / 16 seconds off, then 2 rounds of 35 sec on / 10 seconds off. Between rounds we rucked to the light poll x2, the third time we farmer carried
2 rounds listed at each station
Stations by weight 80# sandbag- good mornings / Squats 60# sandbag- bent over rows / glutebridge 40# sandbag- upright rows / curls 40# sandbag- shouldering / over head press 40# sandbag- tricep ext / outward press 53# Sabdbag KB or other KB- swings / goblet squats 30# medicine ball- Slam ball / Russian twists 25# medicine ball- burpees / Thrusters 20# medicine ball- Diamond merkins on ball and overset merkins
MARY: flutter press to finish up ANNOUNCEMENTS: WTF race, GoRuck lite and Savage race COT: thanks to the Meathead crew for taking us out – Where was any of the Anvil pax – Thank you to my SACS crew for coming out, otherwise I may have been solo – Pointbeak will be Q’ing at SACS, can’t wait – Lex Luther would have been proud of the gear workout – Everyone liked my workout discs…I think they were from a kids backyard toy – Thanks to the Meathead crew for sharing the hotbox – Also, I was sad to see a hole in my 50lb simple sandbag. Off to SCARS
WARMUP: Starch and YHC left at 5:15 for a ruck, eventually meet up with Geraldo prior to the 5:30 launch
THE THANG: Tabata workout 2 rounds or 55 secs on / 16 seconds off, then 2 rounds of 35 sec on / 10 seconds off. Between rounds we rucked to the light poll x2, the third time we farmer carried
2 rounds listed at each station
Stations by weight 80# sandbag- good mornings / Squats 60# sandbag- bent over rows / glutebridge 40# sandbag- upright rows / curls 40# sandbag- shouldering / over head press 40# sandbag- tricep ext / outward press 53# Sabdbag KB or other KB- swings / goblet squats 30# medicine ball- Slam ball / Russian twists 25# medicine ball- burpees / Thrusters 20# medicine ball- Diamond merkins on ball and overset merkins
MARY: flutter press to finish up ANNOUNCEMENTS: WTF race, GoRuck lite and Savage race COT: thanks to the Meathead crew for taking us out – Where was any of the Anvil pax – Thank you to my SACS crew for coming out, otherwise I may have been solo – Pointbeak will be Q’ing at SACS, can’t wait – Lex Luther would have been proud of the gear workout – Everyone liked my workout discs…I think they were from a kids backyard toy – Thanks to the Meathead crew for sharing the hotbox – Also, I was sad to see a hole in my 50lb simple sandbag. Off to SCARS
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