Those words don’t just describe the Q, they also describe our workout today.
October 29, 2020 – Gilchrist Ruck Workout
Q: Crab Legs
PAX: Swanson, Little Debbie, Willie, Rico Suave, Geronimo
Warm-up: Pick up a selection of heavy and awkward coupons (60lb sand bag, extension ladder, 100 lb fire hose, Slosh pipe, cindy). Ruck to the Timberlane Church parking lot hill.
Work: A variation of EMOM with doing hill sprints every 2 minutes. According to Google Maps, the hill is 220 feet from the sidewalk to the storage shed. It took us, on average, 1 minute and 35 seconds to run up the hill and back. We had 6 guys and 5 weights. Every time we went up the hill, we switched coupons so every guy carried each coupon 2x and had 2 coupon-free hill climbs.
After 12 sets of hill climbs we did a variety of ab work with rucks overhead. This included v-ups, big boys, flutters, etc. Ron Swanson invented an exercise that I am certain was sponsored by TOC or a chiropractor as a way to drum up business.
Ruck back to the parking lot. On the way, we stopped for a set of incline/decline/regular merkins on the hill.
COT – All are doing well. We continued to talk about how helpful it is to have men to share our thoughts with and how F3 helps us burn off some anxiety and stay grounded for the day ahead. Prayers for Geronimo as he travels. Continued prayers for Cathy, Wham-o, and Armchair as they recover.
Prayer – G-mo
Pledge