You never want to be “that guy” that has the Q the first day after several days of consecutive rain. The midlands got several inches of rain over the weekend making for some soggy conditions. As a nod to Boucher, YHC thought it best to stay off of his practice fields and keep it on the track. Additionally, since there is a GoRuck Tough next week that I am training for, it only seemed right to carry some heavy stuff for a while. 5 pax showed up for a dose of Good Livin’. Here’s how it played out…
***Conditions: 73 and Humid
***Disclaimer and Prayer
***COP
SSH X 15 IC
TTT X 15 IC
IW X 15 IC
***The Thang
Put rucks on. Line up on track. We will start at a straight-a-way, run it, walk the turn. Upon reaching the next straight-a-way, do an exercise (pain station), then run the straight-a-way. Here are the exercises done at the end of each turn:
Squats X 10
Lunges 5X each leg
Merkins X 10
Tricep Extensions with Ruck X 15
Curls for the girls with Ruck X 15
Bent over Rows with Ruck X 15
Rinse and Repeat until time called.
All total, 2.6 miles at a 12:35/min pace. Strong work by the 5 that showed up.
***Announcements:
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party
***Prayer Requests:
People affected by Hurricane Florence
Kid Sister – Snake Pit – activated by National Guard
Dozer’s co-worker activated by National Guard for Hurricane Duty
Brainiac recovering from shoulder surgery
Boat Plug’s wife