Blastoff 10/12/18
I stepped outside to a surprising 55 degree morning. I was the lone Rucker at 0440, but it felt so good to be under the starlit night with my headphones on with a ruck strapped to me. I got in a little over 2 miles when the Pax started rolling in. Spinal tap graciously offered the use of his shovel flag and with it planted we were off.
The Thang:
First excercise: Pledge of Allegiance (Stole this from Ma Bell but I love the idea of facing the flag and telling her how we feel first thing)
Good mornings X10IC
Squats X10IC
Merkins X10IC
Burpees x5 OYO
Run to the picnic tables
Snake over tables
11’s : step ups and derkins
Run to rock pile and grab a medium to large rock and gather round the traffic circle.
Curls X 25
Bear crawl around counter clockwise
Tricep ext X 25
Bear crawl around counter clockwise
Rows X 25
Bear crawl around counter clockwise
Rock squats X25
Lunge to the flag
To the wall!
Wall sits ( you ever forget? Happened to me. I forgot that if you EVER let Spinal tap count for any excercise it becomes the “Day That Time Stands Still”)
Balls to the wall (Spinal tap skipped this time)
Pair up
The devils wheelbarrow
10-5 and switch
Picnic tables
11’s: Dips and squats
Back to the rockpile
Curls X25
Tricep ext X10
Mary
Flutter kicks
Reverse crunches
Box cutters
Merkins
I has fun leading this group even if it was hard to breathe haha!