• When: 10/30/2014
  • QIC: Pothole
  • The PAX: Uno, TNT, Moonshine, Rabid, Neck Brace, Brother Si, Outhouse, Magoo, C3P0, Tic-Tac, Rust, Queenie

Yes, Burpees ARE a GoRuck Friendly Exercise

12 PAX rolled into the gloom awaiting what fun YHC would dream up for a “Go Ruck Friendly” workout.  Maybe it’s just some push-ups and squats.  Maybe there won’t be any running.  Maybe.  Maybe not.

Dark and cold

The Thang:
Bouncing Betty Arm Circles X 10 sec front/back
Bouncing Betty Arm Circles X 10 sec up/down
Windmills X 15 IC
Squats X 15 IC
Ranger Merkins X 10 IC
Through The Tunnel X 10 IC

Mosey to the lower practice football field…
Start at the goal line…
Sprint to the 50yd line – 10 Burpees OYO
Sprint to the other goal line – 20 Monkey Humpers OYO
Sprint back to the 50yd line – 10 Burpees OYO
Sprint to the goal line – plank until the 6 catches up

Mosey to the main football field…
Stop at entrance gate and do Incline Merkins off the curb waiting on the 6
Stop at the lower steps and do Calf Raises waiting on the 6
Run up the steps to the football field
3/4 lap around the track…
1st corner Ranger Merkins X 10 OYO
2nd corner Squats X 20 OYO
Finish at players bleachers, plank waiting on the 6
Find a spot on the players bleachers…
StepUps X 20 per leg
Partner PullUps X 20 per partner (watch that slipping foot Magoo)
Incline Merkins off the bleachers X 20 OYO
1 lap around the track, stopping at each corner for Merkins.  Start with 10 and increase by 10 at each corner
Russians Twists until the 6 catches up
Mosey back to the shovel flag

– #THTH at British Bulldog Pub
– Continue with your GoRuck training…you’re gonna need it!
– Come out for #Swagger and #SwaggerXL
– GoRuck training on Saturday.  Meet at the Irmo side of the dam

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