Turned out to be colder than YHC anticipated and my #ruckfriendly workout was hopefully challenging. Several pax were under ruck in training for the upcoming Grow Ruck.
Conditions: A cold and windy 34. 30 degrees colder than they day before.
The Thang:
Warm up COP:
- LBAC forward – 15 4ct. IC
- LBAC reverse – 15 4ct. IC
- Imperial Walkers – 20 4ct. IC
- OH arm claps – 20 4ct. IC
Ruck pace mosey back to the brickpile and retrieve 1 CMU per pax. Head over to FB practice field. Line up on the end line for CMU carry ladders.
- Round 1 AFAP – 1 burpee, carry CMU 25 yards, 1 burpee, back – increase burpees by 1 until 5 burpees
- Bench presses – 20 4ct. IC
- Flutter kicks w/CMU or ruck OH – 20 4ct. IC
- Round 2 AFAP – Squats
- Bench presses – 20 4ct. IC
- Flutter kicks w/CMU or ruck OH – 20 4ct. IC
Ruck mosey w/CMU to rear courtyard
- Wall sit – 90 secs
- Wall sit w/CMU OH – 60 secs
Return CMUs
Over the wall
#Humpcircuits – Pax ruck moseys around the neighborhood over to Heathwood Park and return to the Shovel Flag (some 2.5 miles of ruck mosey). During mosey pax stopped at various locations and alternated #humpcircuits
- #Humpcircuit 1
- Merkins – 10 OYO
- Monkey humpers – 10 OYO
- #Humpcircuit 2
- Squats – 10 OYO
- Hip thrusters – 10 OYO
COT/BOM
#Coffeeteria @ CRD
That is all.