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.
Conditions:
Dark and cold
The Thang:
COP
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
Announcements:
– #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