EC Ruck Promptly started at 0440 with Stabler, Ricky Bobby and YHC participating.

Pax circled up at 0530.  Snooki showed up 2 minutes late, so all PAX enjoyed 5 Burpees during the Warm Up.

Warm Up:

  • Pledge of Allegiance
  • Side Strattle Hop – 15 (4 Count)
  • Good Mornings – 10 (4 Count)
  • Don Quixote – 10 (4 Count)
  • Merkins – 10

The THANG:

Workout 1: Indian Run

Workout 2: Rock Pile – 3 sets (PAX chose exercise of their choice when called upon)

  1. Curls – 15
  2. Over Head Press – 15
  3. Goblet Squats – 15
  4. Tricep Extensions – 15

Move 3 rocks

Workout 3: DORA

  1. Merkins (100)
  2. Squats (200)
  3. LBCs (300)

Workout 4:

  1. Bear Crawl to first tree and do (5) Burpees
  2. Bear Crawl to second tree and do (10) Fox Holes
  3. Bear Crawl to third tree and do (20) side straddle hops
  4. Sprint back to the starting point
  5. Rinse and Repeat

COT:

  • Prayers for our Country
  • Several PAX family members, friends, and coworkers have COVID
  • Khakis Church Member who is testing for cancer

 

 

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