Blowing Giants

Date: 2025-04-30 AO: sacs Q: Roulette PAX: Starch, wildturkey, Cheese Curd FNGs: None COUNT: 4 WARMUP: Unload the gear THE THANG: EMOM thru 5 stations with 3 exercises per station Equipment SB 40×2/60/80lbs, KB x2 35lbs, MB 85lbs, Ruck 40-45lbs x2… We got thru 3 rounds and learned a lot about each other, things like, wildturkey is working on his stand-up routine (ngl he’s got some bangers, see title), Starch likes to think of his extra padding as “fluffy handles” for his M to grab, Cheese Curd is watching a TV show that has some questionable “family bonding” Sandbag Push & Pull – Minute 1: Clean & Press (alternating bags) – Minute 2: Bent-over row (use heaviest manageable bag) – Minute 3: Sandbag static hold (bearhug or overhead) KB Shoulder Blast – Minute 1: Double KB floor press – Minute 2: Alternating KB upright row, single arm – Minute 3: KB front raise Medicine Ball Destruction – Minute 1: Ruck American hammer – Minute 2: MB alternating over shoulder throw – Minute 3: MB static shoulder hold + march in place Ruck Static & Dynamic Core – Minute 1: Ruck-overhead press – Minute 2: Ruck weighted sit-ups (ruck on chest) – Minute 3: Ruck plank drag (plank position, drag ruck side-to-side under body) Active Recovery / Core Stability – Minute 1: Plank shoulder taps – Minute 2: Slow mountain climbers – Minute 3: Low squat hold or seated twist (no weight) MARY: Load the gear ANNOUNCEMENTS: Brew Ruck Memorial Day weekend, YHC called out that the PAX have neglected using hoover sign-up sheet COT: Thanks for this day, these men to share in fellowship, and a reminder to be present throughout your day.