Sorry for this less that exciting backblast pax but in my most recent battle with Time Warner Cable, my internet has just began working again leaving me but a moment to recall our exploits before heading out of town for the weekend.
Conditions: Fall chill in the air mixed with some mist from the sprinklers
The Thang: Warmup: SSH, Little Arm Circles, Merkins, Squats all 4 ct. IC
Move to the practice football field. For Goruck pax, get your rucks overhead, for others overhead arm claps. Rucks on and bearcrawl 50 yds then Lungewalk 50 yds in single file line. Plank variations in the endzone. Repeat going back with 2 lines emphasizing staying together as a unit. Various plank excercises. Inchworm pushups 50 yds across field #crowdpleaser. Pax without rucks grab cinderblocks. Rucks/blocks overhead for what seemed like too long on my call. Down on the ground rucks/blocks overhead. Flutterkicks, 6 inches, 45 degrees, 90 degrees on my call. Chest press 4 ct. IC on my call. Rinse and repeat ab work and chest presses. This was a long time with the rucks overhead but only way we can get better. Return cinderblocks and pax grab the 2 logs out of the woods. 100 yds out and back moving as team with logs alternating shoulders and working on marching cadence. Finally take logs up the hill to Napalm’s truck for transport (other AO’s be on the lookout)
COT and BOM
Announcements
GoRuck pax be aware of various weekly ruck workouts including the Bull downtown M,W,F and Saturday GoRuck specific workouts. Check your email for updates.
3rd F Lunch at Zorba’s on St. Andrews Friday’s at noon
We are always in need of Q’s. Step up today.