3 chilled PAX met in the gloom at #Strut Saturday morning to experience a VERY small taste of what their GRing brothers had been doing for the previous 12 hours. Moving heavy objects and lots of pain. However, all PAX did maintain their shoe and sock privileges.
THE THANG
COP
SSH 20 IC
Squat 20 IC
Arm Circles 10 each IC
Merkins 10 – slow down/up on command
SSH 10 IC
Tire Carry
We loaded a tractor tire up on two planks and carried it until our arms gave out.
Tire Flip
3 men / 3 tires / 20 yards of flip
20 incline Merkins on your tire
Agility
Good ‘ole slalom basketball drill, zig-zagging in and out between cones for 20 yards
Merkin/plank
R&R
20 incline Merkins on the tire
Tire flip back to start
Jog over to the block pile
Load cinder blocks onto a board and lift onto shoulders for team carry. Head to heartbreak ridge.
Heartbreak Ridge
Walkout Merkins (begin standing, squat, walk hands out to high plank, merkin, walk hands back, stand) x5
Sprint up the hill
20 squats
Run down
R&R minus 1 WO-Merkin each time, 5-4-3-2-1. Always 20 squats at the top.
ISO pull-ups (aka Fiji let-downs)
slow reverse pull-up (jump up to full pull-up position then lower yourself over 4-count) x5
20 picnic table dips
R&R minus 1 Pull-Up each time, 5-4-3-2-1. Always 20 dips after each.
Flying Dutchman
2 men lift picnic table while the 3rd man does 10 merkins atop the table.
R&R till all have “flown”
Team carry to the facility
Walls of Jericho
Carry cinder block overhead, raising and lowering on Qs call while marching around the facility
10 bent cinder-rows IC
10 cinder-curls IC
12 declines
12 inclines
12 wide rows
12 narrow rows
Lift and carry back to camp
Plank walk around the tire
Mary
15 Russian twist IC
15 Flutter kick IC
Six Inches (slow 15 count)
10 Monkey Squat IC
80 sec low plank
COT
BOM
Announcement:
Sleigh Bell Trot this TUESDAY night. Support ICRC – they are very accommodating to F3.