QIC: Grillz
PAX: Crablegs, Ron Swanson, Tommy Boy, Angus
5 HIMs gathered in The Gloom to welcome this humbled QIC back from quarantine.
0525 Lord’s Prayer
Warmup:
Bring Coupons to bus ramp, and place in ascending order at a bench.
Jog the Parking Lot
Arm Circles
Ruck Swings
Leg Swings (left/right, front/back)
The Thang: PAX helped by bringing coupons to add some additional suck to this NRA workout. 20 LBS Plate, Cindy, 45 lbs Plate, 65 LBS and 80 LBS Sandbags. Goal was to do movements as a group, rotating to each coupon so that every PAX had a turn at each, including the 80 lbs sandbag, for each movement. PAX would start at one of the coupons above, do set reps (5 or 10) at each coupon (total of 25 or 50 reps depending on movement), and would end back at their starting coupon for the next movement. PAX at the 80 lbs station called cadence, as we needed to stay together.
Movements (all with 30 lbs ruck on): Squat Thrusters (10 reps at each coupon)
Death Marches (~100 ft at each coupon)
Single Leg Lunges (10 at each coupon, 5 left and 5 right)
Snatches (10 at each coupon)
Burpees (5 with only ruck at each coupon)
Overhead press (5 at each coupon)
Plank Pull Through (5 at each)
Mountain Climbers (5 F3 Count)
Merkins (10 with only ruck at each coupon)
Overhead Tricep Extension (10 at each coupon, 80 lbs station did squats)
Bench Step Ups (Ruck only, AMWRAP for about a minute) Walk coupons back to Old Glory, DONE.
COT:
Per usual, Q did not have anything ground breaking to offer, other than THANKS to my brothers for supporting me, checking in on me, and showing up on my welcome back Q. Being away from my family and F3 was difficult, and I am glad to be back out in the gloom. Prayers to Crabby for FSU’s first day back to live classes yesterday. T-CLAPS to Angus on starting his new job, and major kudos to his former boss for showing TRUE LEADERSHIP in advising Angus that he not only should explore this new job, but that Angus MUST do it given the great opportunity it would afford him and his family. That all in the face of losing such a great asset to his firm.
Announcements:
Swanny reminds PAX (all who have signed up already) about the upcoming Iron Pax Challenge (IPC). Currently we have 32 registered, with a goal minimum of 40. This is an opportunity to set your fitness baseline, and help to represent the Rogue Region on a national level, but most importantly on our local level. Helping to push each of us past our comfort zone, and get better together! Pledge
Prayer (Tommy Boy) Honored to be a part of this awesome group,
Grillz