EC RUCK – 4:40 Patch and Fruity Pebbles

It was a cold, wet morning in the gloom at boyd lee.  YHC had to audible slightly with the BLIMPS workout to avoid PAX losing feeling in their hands.  The goal was to keep moving for the entire 45 minutes.  It was a great group of PAX this morning and everyone worked hard to get stronger.

Warm Up

-Good  Mornings x 20

-Overhead Clap x 20

-SSH x 20

-High Knees x 15

Tha Thang

BLIMPS

-using the 6 trees lining the parking lot, complete incremental exercises at each tree

-5 burpees, 10 alternating jump lunges, 16 imperial walkers (8/side), 20 merkins, 25 plank jacks, 30 squats

-first tree do 5 burpees, back to start, then 5 burpees at first tree, 10 alternating jump lunges at second tree, back to start, etc.

Mosey to picnic shelter for 11s with Super Step Ups and LBCs

Mosey to rock pile for rock work

-Partner up; partner #1 does 10 reps of exercise while partner #2 holds rock overhead.  3 sets for each exercise

-Curls, bent over rows, hallelujahs, tricep extensions

Mosey back to the flag for 7 minutes of Mary

-Flutter Kicks, American Hammers, J Los, Freddy Mercury, Peter Parkers, LBC, Windshield Wipers, Plank Hold until 6:15

Prayer Requests:

Piper, Patch’s M, Bookworms 2.0

Announcements: None

 

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