• When: 10/07/4
  • QIC: Toothpick
  • The PAX: Ligh Bill, Money Penny, Fire Daddy, Kwik Way, Howler, Sparky, Hall Pass, Dirt Bag, Buud, Creole, Rafter, Stirrups, Chef, Holy Water, Flux, Church Lady, Mungo, Vanilla, Overruled, Toothpick.


Speedtrap Gets GoRuck Friendly

53 degrees…perfect rucking weather.

20 PAX posted for the 2nd GoRuck friendly workout at Speedtrap. YHC tried to focus today’s workout on legs and shoulders (in case you couldn’t tell) as I have a sneaking suspicion that we’ll be using these in a few weeks. If you are doing GoRuck on 11/21 GET TIME UNDER YOUR RUCK NOW…DON’T WAIT! It’s a whole new ballgame with weight.

The Thang:

Disclaimer

Mosey to grass circle near “baby octagon”

Those w/ Rucks-flutterkick-others-mosey to grab cinder blocks from block pile

COP: (drop ruck/weight)

SSH (IC) X 25

TTT (IC) x 25

Windmill x 20 IC

Merkin (IC) x 15

LBC (IC) x 20

Mtn Climbers x 15 IC

Overhead Arm Claps (IC) x 50

Curtis-P (clean/lunge/lunge/press) done together x 10

Kettlebell swings x 25 OYO

Shoulder to Shoulder 3-count (IC) x 15

Burpee w/ weight (controlled) x 10

Count 1’s/2’s; 1’s bear crawl around “baby octagon,” 2’s high knees…flip/flop…RINSE & REPEAT & REPEAT

Starfish Curb Merkins-rotate 360 deg x 10 each position

Mosey to concrete benches

Step ups x 25 each leg OYO

People’s Chair-arms up/arms out (recover)…back down and HOLD

Rear-foot elevated split squats for those with rucks while PAX with cinder blocks return them to block pile.

Back to flag for Mary

Flutter kicks IC waiting on the “block crew”

Overhead arms claps x 50 IC

Announcements:

Go Ruck Simulation this Saturday downtown 6AM-10AM. Come join if you are doing GoRuck on 11/21-it will be a great preview of the “good living” that’s in store for us in only 7 weeks.

Go Ruck Gear Night-this Thursday, 10/9 at Half Moon Outfitters: http://f3nation.com/2014/09/11/goruck-gear-night-109-at-half-moon-outfitters/

HC now for the Palmetto 200 here: http://f3nation.com/2014/09/13/pre-blast-the-palmetto-200/

Speedtrap needs a Q for this Saturday 10/11. If you dont’ know how to sign up, let myself or Mungo know and we’ll add you. It’s time for some fellow Speedtrappers to step up and Q…you can do it!

Prayers for Gun Show as he starts his journey with the Coast Guard.

Continue to keep Walker, Nail Pop and Kerri in your prayers. They are home now but they need our continued prayers.

Prayers for Zamboni as he was injured at the Mud Run.

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