Head in the Ditch

We had Abu, Bono, Candy Cane, Grout, Hot Spot, Silverback, and The Closed Hand rucking for EC and Rafiki did a solo EC run.

Chimichanga and I were planning a switch today where he Q’ed #TheGoodFight and I Q’ed #Clydesdales, but sickness has a way of messing up even the best laid plans.  So, Chimi is home recovering and I Q’ed #TheGoodFight…. my apologies to those looking forward to the kinder Chimichanga.

The WarmUp:

• Those with capable legs ran to the stoplight and back by Tapped, and those that didn’t, did LBC’s for the first warmup.
• Side Straddle Hops in cadence
• Arm Circles in all sorts of ways in cadence

The Thang:

#1…. 15 Reps on the up count…. in all honesty, this was supposed to be a Tabata, but mumblechatter started early and often and I forgot!  LOL

• Alternating one arm snatch
• Push Press

Walk kettle bell overhead to the ditch

Super Set #1

• Thrusters on the up count (15 reps)
• Burpees across the ditch in 30 seconds….real men did them head towards the ditch.

Repeat Super set and instead of burpees for 30 seconds, we all did 8 burpees because that is what Grout did during the last 30 seconds.

Go to the shelter with kettle bell overhead.

Tabata #2

• Pull ups
• Two arm Bicep curl

Walk kettle bell overhead to the ditch

Super Set #2

• Tricep Press on the up count (15 Reps)
• WW2’s head in the ditch in 30 seconds

Repeat Super set and instead of WW2’s for 30 seconds, we all did 10 WW2’s because that is what somebody did during the last 30 seconds.

Go to the flag in a circle with kettle bell overhead.

Tabata #3

• Kettle bell swing
• Clean and Jerk  (we made it about halfway through when 6:15 hit)

COT:

• Prayers:  The Closed Hand’s mom had to have a procedure and recovery is looking good so far
• Announcements:  CoopStrong 4 mile Run or Ruck….sign up now!!!