Inaugural Monday ruck workout, July 27th 2020
Q: Crablegs
Pax: Cathy, Speed bump, Doc T, Willie, Little Debbie
Warm up: no warm up
First round: 5 minute AMRAP of the following exercises – 5 ruck burpees, five ruck rollers, 5 mountain climbers, 5 merkins
Ruck from Hobby Lobby to Publix with sandbag. Approximately 0.4 mi.
Second round: 5 minute AMRAP of the following exercises – 10 -Good mornings, 10 squats, 10 lunges, and 10 monkey humpers.
Ruck from Publix back to Hobby Lobby with sandbag
Third round: 5 minute AMRAP of the following exercises – 10 burpees, 10 overhead press, 10 mountain climbers, 10 merkins.
Ruck to crossway church. Four corners, which was shortened to two and a half corners due to time. Bear crawl with ruck 100 ft. 10 good mornings. Crab walk with ruck 50 ft, 10 squats. Bear crawl with ruck 75 ft. Ruck back to Hobby Lobby parking lot.
In fond remembrance of cadre Jake, two minute rucks overhead as a topper.
COT: all is well. Cathy starts his new job soon despite his lengthy arrest record. The cops that illegally searched him apparently also found a polyp which may have saved his life. It was great to have speed bump and Doc T back. Doc reports he loves F3 so much he is willing to quit his job early and give up a half million dollars to hang out with us more. Remember Ron Swanson as his son is having surgery today.
We will be moving the location of the Monday Ruck workout from Hobby Lobby to Crossway Church just across the street.
Prayer
Pledge
#freeCathy