Date: 6-6-20
AO: Live Online/Virtual Post (via Rico Suave’s garage)
QIC: Rico Suave
PAX: First and Last, AOL, Crab Legs (AKA Technical Difficulty)
PRAYER
THE THANG:
HIIT AMRAP Workout
Pax did each of the following Rounds of exercise circuits. 45 Seconds of exercise then 15 seconds of rest. Then did it all over again, mostly – being short on time we cut the run out of rounds 7 and 8.
ROUND 1
- Merkins (with ruck or nothing)
- Bent over rows (5 per side – keep switching)
- Curls (w/ ruck or sandy)
- 2 minute run
- 1 minute rest
ROUND 2
- Zercher reverse Lunges (ruck or sandbag in front at shoulders)
- Plank (with ruck or nothing)
- Side to side squats (sandy or ruck)
- 2 minute run
- 1 minute rest
ROUND 3
- Shoulder to Shoulder Press (ruck or sandbag)
- Squats (ruck or sandbag)
- Overhead Ruck Situps (ruck or sandbag)
- 2 minute run
- 1 minute rest
ROUND 4
- Plank Pull Throughs (Ruck or sandbag)
- Thrusters (Ruck or Sandbag)
- Devil Press – Burpee with ruck on ground in front of you. Instead of hop at the end – clean and jerk ruck
- 2 minute Run
- 1 minute rest
COT: Q noted the importance of the Second F in these uncertain times. Will write about it more in a separate post.
Prayer: Rico Suave
Pledge