4 pax posted at Crypt for a chilly morning workout. With YHC nursing nagging injuries on each leg, the legs were spared, but left plenty of work for the arms and core. As an added bonus, YHC decided to give the pax a “try it before you buy” on a ruck with a small dose of training for the GoRuck Challenge. Speaking of GoRuck Challenge, who were those guys that interrupted our workout and took us down to the end of the field and back???
Conditions – Chilly 45 deg.
The Thang:
Mozey to the SSFOD, stop off on the way to pick up a cinder block for each pax. Also stop off at the brick pile for bricks.
COP:
- SSH x 25 IC
- LBAC x 25 Front and Back IC
- IW x 25 IC
- Mountain Climbers x 25 IC (Visit by the pax training for the GRC)
- Windmills x 25 IC
- Merkins x 20 IC
- Shoulder Press x 25 IC
- Tricep Extension
Mozey to the sideline.
Each pax will take a turn carrying YHC’s ruck across the field and back while the other pax did the exercise called.
- Ruck on the back
- Ruck overhead
- Ruck on the front
- Ruck on the back
Exercises included but not limited too:
- Curls for the girls
- LBCs
- Carolina Dry Docks
- Russian Twists
- Flutter Kicks
- Shoulder Press
- Tricep Extensions
- Heal Touches
- Napalm Special 6 Count
- Squats with Bricks
- Upright Rows with Cinder blocks
- Lat raises with bricks
Then all pax together
- Big Boy Crunches courtesy of Breakfast Club
With Cinder block or ruck
- Chest press x 10 IC
- Lock out for Flutter kicks x 10 IC
- Hold 6 inches for 10 count
- Rinse Repeat
Reload the brick pile and Cinder block pile and mozey to shovel flag
BOM
Announcements:
- F3 Lexington Christmas Party Dec 19
- Shirt order dealines coming up
Prayer Requests:
- Breakfast Club’s Mom and Family
- Walker Phillips