- When: 12/07/2020
- QIC: Haavaad
- Pax: Bono, Cousin IT, Haavaad (RESPECT), Ma Bell, Padre (DOUBLE RESPECT)
- Extra Credit: Haavaad
Warm up: SSH 25 IC, merkins 20 IC, Run around the parking lot
The thang: Ruck up, carry KB to the front of church
- Lunge with KB to the back of church
- Bear crawl from back of church to trashcans with ruck on, leave KB at church
- 7’s KB squat thrusters with ruck on bear crawl to church jump squats, mosey back
- Sumo squats with kb and ruck on 20 ct
- Run around parking lot
- Hand release ruck on merkins 15 4 ct
- KB curls 20 ct
- Hand release ruck on merkins 15 4 ct
- KB bent over rows 15 each arm
- Hand release ruck on merkins 15 4 ct
- KB triceps extension 15 ct
- Mosey to front of church with KB
- Rucks overhead WWII 20 ct
- KB swings with rucks on 20 ct
- V-ups ruck overhead 20 ct
- Back to flag and perform 10 wolverine burpees jumping over ruck between each burpee
Announcements:
- Kinston Csaup on the 12th
- Santa Ruck Town Commons on the 12th
- 12 Days of Ruckmas on 13th
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