• When: 2017-07-25
  • QIC: Puck
  • The PAX: J lo, Track Hoe, Puck


Ruck Suicides at CAT

Date: 7/25/17

Conditions: 72 and damp (perfect)

QIC: puck

Pax: Track Hoe, J lo, Puck

The crowd was light this morning but the workout was not. YHC had told the pax that rucks were welcome this morning. YHCs ruck is stuff full of a 35lb concrete paver.  The ruck definitely added to the suck.

Disclamer

Prayer

Slowsy to the practice field and grab a block on the way. The pax left the blocks on the goal line for use later.

COP W/rucks:

LBAC IC X 10 forward and backward

Overhead claps IC X 10

Mountain climbers IC X10

Imperial Walkers IC X 10

Shoulder taps IC X 10

5 tempo merkins

5 merkins as fast as you can

The Thang

Army Crawl/hip tap suicides:

Army Crawl to the 10 yard line, do 10 (2 count) hip taps Army crawl back to the goal line. Rinse and repeat to the 20 and the 30 yard line.  Just for those keeping track that is 120 yards of army crawl

Crab Walk/flutter kick/ curl suicides:

Crab walk to the 10 yard line, do 10 (2 count) flutter kicks. Crab walk backward back to the goal line and do 10 curls for the girls. Rinse and repeat to the 20 and 30 yard line.

Lunge/Squat/Bulgarian split squat suicides:

Lunge to the 10 yard line, do 10 squats. Reverse lunge back to the goal line. Put one foot up on the block (with block standing on end) and to 5 Bulgarian split squats per leg.  Rinse and repeat to the 20 and 30 yard lines

Alas, the pax had run out of time. There  was no time for burpee bear crawl suicides.  YHC didn’t want to sell the pax short so off came the rucks and the Pax bear crawled to the 30 and then crawl bear back to the goal line.

Put the blocks up and head to the flag.

Announcements:

Sweet Baby O 5k: 8/5/17

Stomp the swap 5K (official F3 state 5K championship): 8/26/17