AO: Shakeweight
QiC: Smalls
Pax Count: 6
Pax List: Buttercup, Flathead, Olive Oil, Smalls, TBR, Zero
FNG Count: 0
Downrange:
Warm up:
Warmups with no ruck, SSH, Standing Lunge, Imperial Walkers, Arm Circles, Overhead Claps, Stretch OYO
Ruck up and start a Native-American-Run style ruck where the pax in the back shuffles to the front. Go past wood’s chapel, take a couple lefts and a right and end up at bill the hill.
The Thang:
Dora 123
Pacer rucks halfway up the hill and back
100 ruck high pulls
200 ruck squats
300 ruck rows (abbreviated at 200)
1 set of 8 each:
- Supine rows with Ruck
- Merkins with ruck
- sit-ups with ruck (on front)
1 more set of above, but replacing rows with straight pull-ups
CoT:
Pray for YHC’s grandfather who had a bad fall yesterday, and Flathead’s M’s coworker, who’s going through hell
Naked Man Moleskin:
Musical selection for the day: Guardians of the Galaxy 3 soundtrack