EC – Haavaad, Pied Piper, Padre, Grout, Just The Tip, Lynard Skynyrd, Bearded Jester, Patch EC Ruck at 0440.
Workout centered around ruck “welcome party” PT and miles at a good pace.
- PT workout 1:
- 10 Arm circles 4 count IC (forward and backward)
- 25 Ruck squats 4 count IC
- 25 overhead ruck presses IC
- 10 merkins 4 count IC
- 25 ruck curls for the girls IC
- 25 ruck tricep extensions IC
- 5 burpees OYO
- Ruck 1 mile with time hack. Lynard Skynyrd was TL. Time hack met.
- PT Workout 2:
- BTTW 4 count by each Pax
- Partner up: 100 ruck swings while partner bear crawls from Soccer net to mid-field and back
- Plank for the 6
- Partner up again: 100 ruck squat thrusters while partner shuffles to end of soccer field and back
- Flutter kicks, ruck overhead for the 6
- Ruck 1 mile with time hack back to flag. Jock Itch was TL. Time hack met.
- We had a few minutes left for some mary at the flag
- Round 1: rucks overhead while pax bear crawls around circle in unison
- Round 2: ruck get ups ( a lot of them)