- When: 06/08/2020
- QIC: Haavaad
- Pax: Bedtime Story (RESPECT), Bench, Deep Dish, Haavaad (RESPECT), Just the Tip (RESPECT), Lynard Skynyrd, Padre (DOUBLE RESPECT), Patch (RESPECT), RedBox, Spinal Tap (RESPECT)
- Extra Credit: Patch, Haavaad, Lynard Skynyrd, Padre, Bench, Spinal Tap
EC Ruck at 4:40 combined with Pray First while rucking
Warm-up: Pledge Allegiance to the Flag of the US of A. Windmills 20 IC, SSH 20 IC, Arm Circles front and back 10 IC each way.
Workout: My goal was to get a full body workout and some cardio in the time allotted. I think we did it.
Started with a one lap Indian run.
Sprint from flag to shelter after the Indian run.
7’s going over one table. Irkins on one side Jump Squats on the other. Plank for the six.
One set of 10 Dirkins to balance out the Irkins.
50 LBC’s
Sprint from shelter to the posts along the parking lot. Bear crawl the post line and lunge back to the start. Plank for the six.
Sprint to the Rock Pile. Grab a rock and circle up. First exercise Curls 23 IC, move to the left 2, Goblet Squats 21 IC, move to the left 2, Triceps extension 20 IC, move one more time, bent over rows 20 IC. 3 Pax choice exercises.
Sprint to the wall: Peoples chair for 5 count each Pax, BTW 5 count each Pax
Half lap Indian Run back to the Flag.
6:15
COT