Gotta Love Rucking Burpees

At promptly 5:30, 7 HIMs began our day’s workout.  Started with the disclaimer and warm ups. Runt and Gopher showed up with their extra coupon for the GoRuck’s October challenge.

Warm up
3 burpees (I mean I had to give my F3 name the credit it was due)
10 squats
10 SSH
10 forward arm rolls
10 reverse arm rolls
3 burpees (learned quickly it may be best to take our rucksacks off for burpees as they beating the back of our head on the way down)

The Thang
we started by rucking towards the highway. our goal was to ruck at a 15min/mile pace for 10 mins.
we stopped and did:
3 burpees
10 merkins w/ rucksack on our sixes
10 Floyd Mayweather planks w/ rucksack on our sixes
10 merkins w/ rucksack on our sixes
We continued on with our ruck for 10 mins at a 15min/mile pace.
stopped and did:
3 burpees
10 curls for the girls w/ rucksack
10 over head presses w/ rucksack
10 triceps extensions w/ rucksack
we continued again by rucking for another 10 mins at a 15min/mile pace. (total miles rucked was 1.6 miles)

we made our way back to the flag and began our cooldown:
3 burpees
10 Good Mornings [screwed up the cadence, but managed to pull through :)]
10 Good Nights
10 Forward arm rolls
10 reverse arm rolls
3 burpees

BOM:
Scrappy as he travels to see his grandmother
Never Happened
people with COVID, including the President