- When: 10/22/16
- QIC: Early Bird
- Pax: Cable, Chestnut (2.0), Early Bird, JAG (moved), Lachey, Manscape, Mellow Johnny, Roll Call
So, I know this is very late but as always, the Pax put in maximum effort and deserve to look back and see what they achieved. Lachey needed a Q for BLBD and YCH was honored to fill in. I decided to incorporate the ruck since many in F3ENC had a GoRuck event coming up the following weekend.
When the Timex struck 0630 rucks and weighted vests were distributed and the fun began.
Warm up- run/ruck a half lap around the track, bear crawl between each field.
At the fitness equipment the pax partnered up and the following was performed:
Set 1 (3 rounds)
Partner 1 – 5 pull-ups and 5 step ups (with ruck)AMRAP until partner 2 returned
Partner 2 – Ruck 1/4 of the loop as fast as possible
Set 2 (3 rounds)
Partner 1 – 10 merkins / 15 squats (w/ruck)
Partner 2 – run backwards to the umbrella, regular back (with ruck), (the backwards run was worse than you’d think)
Set 3 – 150 sit-ups per team
Partner 1 – ruck/weighted sit-ups
Partner 2 – run 1/4 lap at full speed (no weight, just sprint)
This workout was simple but seemed to be effective. Props to Roll Call for posting at the toughest AO in his first week.