YHC arrived to 5 pax doing EC ruck this am. YHC was feeling under the weather so I waited till 5:10 to show up. It was a cold and wet morning from the prior evenings rain. Well with not feeling 100% YHC chose to not get the pax muddy or wet like Vanilla, BJ and myself did at the GoRuck event on saturday, probably where I picked up the illness to start with. But alas that is another story. On to the workout.

Warm Up:.

Squats x 10 IC

Imperial Walkers x 10 IC

Good Mornings x 10 IC

The Thang:

We left the flag and headed to the adjacent parking lot. Walk half a lap and shuffle the second half. Stopping under the awning (so as not to get wet).

Merkins x 10 IC

Mountain Climbers x 10 IC

5 Burpees OYO

Shuffle back to the flag and pick up 2 ammo cans and a 60# sand bag. Then we rucked between the buildings and back to the trail (between the buildings due to standing water on the front part of the trail. Followed the trail for one lap around and back to the pavilion (another dry spot)

Dips x 10 IC

Derkins x 10 IC

Merkins x 10 IC

Step ups x 10 IC

Then each pax was given an exercise with either their ruck or an ammo can and we rotated AMRAP with

Curls with ammo can

High Pull with ammo can

Swings with ruck

Overhead press with Ruck

Ruck Roll

Ruck Row

Then we rucked up and took another lap around the back part of the trail and back to the concession stand for peoples chair.

IC Front press with ruck

IC Overhead press with ruck

Ruck up and return to the front parking lots 1 more lap around the front parking lot shuffling with stopping under the awning for 5 Burpees OYO. Shuffle back to the flag.


Prayer Requests:

Vanilla’s Wife’s uncle

Vanilla’s lost favorite toboggan

Piper and his injury

MaBell safe travels


Bono Q 116 Saturday

Vanilla Q at Schoolyard Wednesday

It was and is always a pleasure to lead men in trying to become better men. YHC wasn’t feeling my best and didn’t push out of the comfort zone and to those that showed up my apologies. YHC had a much more strenuous workout planned and I scaled it back to fit my own physical state and for that I apologize. I can’t say it won’t happen again but I will certainly try my best not to let it happen.

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