GORUCK Pathfinder compliant

• When:  10/10/2017

• QIC:  Iron Horse

• The PAX:  Game Boy, Cathy, Dimples, QIC Iron Horse

4 GRT men met in the muggy gloom to be broken and heal stronger

The Thang:
30 Ssh
Then knock out abs
5 LCRC V’s
5 leg cross up & outs / other leg
Plank to waking hip flexers – 3 steps/5 flexers- reverse
LCRC heel tap crunches
5 LCRC leg extension crunches

Rucks on (all 4)
To playground
Pull-ups to failure
Derkens 20
Step squats LCRC 10
Back for pulls to failure
15 derkens
Squats
Last set of pulls
To the flag for the sandys (40lb min)
Head to Pavillion
Stop half way for ruck merkens
Swap Sandy’s rest of the way to Pavillion
Ground to overhead press x 5
5 Burpees
Rotate
Ground to overhead to behind head to ground press
Burpees
Rotate
Narrow hand pull up curls/Burpees/rotate
Triceps behind head press/Burpees/rotate
Wide grip curls/flutters hands up/flutters hands under bums/ rotate

Sandys to shoulders for trip to bus benches – 5 each leg step ups
Rotate sandys
To end of bus ramp for another round of weighted step ups
Travel home

COT: prayers for family communication and following through on what we know is important.
Reminder that Jesus gave thanks before he ate – a reminder/lesson for us all