10 men met in the humid gloom for a GoRuck-style beat down.

LORD’S PRAYER

WARM UP
400 m jog with Ruck
Stretch
20 Merkins (F3)
20 Mountain Climbers (F3)
20 Imperial Walkers (SC)
Arm Circles

Mosey to the playground

CIRCUIT 1: GoRuck Body Weight PT (Week 5 – Day 1)
10 sets AFAP of:
5 x pull-ups
7 x dips
9 x merkins
12 x squats

Rinse

CIRCUIT 2: Metabolic w/Ruck (Week 5 – Day 3)
4 sets of:
15 x lunges/leg
30 x flutter kicks (w/ruck overhead)
20 x ruck press
15 x step-up/leg
20 x burpees (no ruck)

Had to call it after 2 sets as we ran out of time.

Mosey back to flag.

COT
Good to hear that more Pax are signing up (the hardest part) for the GoRuck Tough on July 22.  Zoo and Evel stepped up.  Who’s next? Jugs, Spartan, Shooter?  Prayers for family members of Bird Dog and Zoolander that are dealing with surgery complications/recovery.  Little Debbie announced his interest in the GoRuck Pathfinder and led us out in prayer.

YHC,
-Sasquatch