9 PAX, plus YHC, rolled into Foxhole this morning with their trusty rucks. What would it be? Arms? Shoulders? Legs. It would be legs. It wasn’t more leg workout than you could shake a stick at…no…a stick is stiff. It was enough leg workout to turn them into Ramen Noodles.
Conditions: 60 degrees with a sprinkle of beef Ramen seasoning
The Thang:2
Disclaimer
COP
Through The Tunnel X 20 IC
Squats X 15 IC
Imperial Walkers X 20 IC
Bouncing Betty’s X 10 sec up/down; 10 sec front/back
Merkins X 10 IC
Mosey to the lower practice field
Starting at one corner…
long lunge walk…this means stretching your leg out as far as your body can handle. Eh! dubbed them “bonus lunges”. Bonus Lunge Walk the entire length to the corner, 10 Merkins, Bonus Lunge Walk the width to the next corner, 10 squats, Bonus Lunge Walk the length to the next corner, 20 Merkins, Bonus Lunge Walk to the starting corner, 20 Squats. Russian Twists until the 6 catches up.
After the 6 caught up, everyone did 10 Russian Twists OYO
Yes. All with a 27.4lbs+ ruck.
Rinse and Repeat…only this time Bonus Lunge Walk backwards. Plank when your done. After the 6 catches up, everyone did 5 Ranger Merkins OYO
Rinse and Repeat…only this time mosey backwards the first 2 legs, mosey forward the last 2 legs. Plank until the 6 catches up. Once the 6 catches up, everyone did 10 Ranger Merkins OYO
It doesn’t seem like a lot, but that’s approximately 340 yds of long step forward lunges + 340 yds of backwards long step lunges + 340 yds of running + more than 100 Merkins + more than 100 Squats…with a ruck.
Mosey back to the shovel flag
COT
BOM
Announcements:
– Remember Napalm’s Father-in-law, Pajanimal, Lead Belly’s foot, and others with injuries
– Go Ruck tomorrow night. Be ready at 2015 (that’s 8:15PM) downtown. Don’t be “that guy”. Remember yo’ stuff (i.e. gear). If you’re unsure, just look on the GoRuck site, or ask someone.
– Convergence at Foxhole on Saturday. Between GoRuck stuff the night before and the Governor’s Cup Saturday morning, it’ll be slim pickin’s for attendance.
Great work men! Keep up the great work!