• When: 09/20/14
  • QIC: Neck Brace
  • The PAX: Futon, Crash, Pothole, Neck Brace, Run Flat, JD, Selfie, Uncle Rico, Stagecoach, A1A, Roommate


Go Ruck Training, Week 1, Day 2

With the F3 Columbia/Lake Murray Custom Go Ruck just two months away, the Q decided it was time to starting training the 11 PAX in attendance.  As such, week 1 day 2 was unleashed on the fellas.  No complaining, no quitting, just 60 minutes of effort.  Well done Gents.

BOM/Disclaimer

THE THANG

COP
SSH x 25 IC
Merkins x 10 IC
LBCs x 20 IC
Imperial Walkers x 20 IC
Mountain Climbers x 10 IC
SSH x 15 IC

Mosey to Endline

Body Weight PT
4 Sets AFAP
400m Run
50 Squats
40 Walking Lunges
Rest as needed

Metabolic Circuit
Set up 50m course
3 sets
Sprint down and back x 2
50m Bear Crawl
20 x 4 count Flutter Kicks
Plank x 1 min

COP #2
Ring of Fire (each person does 10 of exercise and while rest of PAX holds position until all PAX completes)
Merkins (holding plank)
Squats (holding squat)
Carolina Drydocks (plank)
LBCs (boat)
Monkey Humpers (squat)

Cardio Circuit in Place (jogging, sprinting, up/down, lateral movements) – 5 minutes

Mosey to SF

COT
BOM

Announcements

1. Palmetto 200 signups are up.  HC on the pre-blast.
2. Mud Run in two weeks.  Announcements on preparation forthcoming.

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