YHC pulled into the LES parking lot to find three Ruck-liters rounding corner, ready for some good livin. And that’s just what we did. Welcome back GRiT! All exercises with ruck UNO.
Welcome, Disclaimer, and BOM
Weather: 65 and rucking.
COP
6 rounds of:
-8ct Burpee (burpee + squat) X 6 IC
-Hold plank 30 seconds
-Mountain Climbers X 6 IC
-Variations of:
-Rucksack Getups (Morning Wood), on your back
-Rucksack Getups, on your belly
-Hydraulics X 6 IC
Movements
Pair-up
PAX1 lunge-walks with both rucks while PAX2 sprints 200-yd out/back. Flapjack twice.
PAX1 bearcrawls with both rucks while PAX2 sprints 200-yd loop. Flapjack twice.
-8ct Burpee (burpee + squat) X 6 IC
-Hold plank 30 seconds
-Mountain Climbers X 36 IC
Crawls
Approach top of large hill w/ rucks overhead.
Bearcrawl halfway down hill. Crawlbear back up hill.
Lowcrawl halfway down hill. Lwarcwol back up hill.
-8ct Burpee (burpee + squat) X 6 IC
-Hold plank 30 seconds
-Mountain Climbers X 6 IC
Movements
Pair-up
PAX1 farmer carries both rucks while PAX2 sprints 200-yd out/back. Flapjack twice.
-8ct Burpee (burpee + squat) X 6 IC
-Hold plank 30 seconds
-Left leg up 30 seconds
-Right arm up 30 seconds
-Right leg up 30 seconds
-Left arm up 30 secons
-8ct Burpee (burpee + squat) X 2 IC
-Al Gore 30 seconds
Moleskine:
*Really glad to be back out for Lexington’s *other* other high-intensity bootcamp. Hope we can keep it open for a few weeks.
*Godspeed and safe travels to the JAX #GRTReunion PAX this weekend.
*Godspeed and safe travels to #TheFort #F3DSMHeavy PAX next weekend.
*If you’re reading this, block out labor day weekend and let’s go crush the Columbia Tough and/or Light to commemorate the Vietnam War on 8/30-31.
Prayer Requests:
*Brainiac
*Katniss and his father. Shared a really inspirational story of being reunited with an initially unbeknownst mutual acquaintance on Easter Sunday; who prayed over his dilemma. Ask him about it.
Announcements:
-GRiT’s back.
-Thumb’s Up is candidate for LLS Man of the Year. Details to come. Follow his page on Facebook: https://www.facebook.com/Fite4aCure/
Direct Donation Page: https://pages.mwoy.org/sc/midlands19/Fite4aCure19
-4/27: F3 3rd F / MOTY 5K: https://www.webscorer.com/register?raceid=175078
-08/30: GORUCK Vietnam Tough: https://www.goruck.com/event-15161/
-08/31: GORUCK Vietnam Light: https://www.goruck.com/event-15173/
Devo: No Excuses.
Romans 1:20, “For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse*