Getting Right For Dirty Myrtle

Day two of the week and Q #2 for YHC. Again the focus was to offer a quality beatdown with the hopes of getting those PAX heading to GrowRuck this weekend ready to face Dirty Myrtle without pulling up with an injury. 8 PAX for EC and logged 1.95 miles. Back to the flag at 0515 with a total of 17 PAX ready to get right. And things went a little like this;

Warm Up

• Pledge
• Good Mornings x11 IC
• Arm Circles (front and back) x11 IC
• Michael Phelps x11 IC

The Thang

YHC instructed the PAX to get 2×2 and we would be getting some miles and along the way, making stops at the soccer field, basketball court, mini soccer field and the flag area for a little PT. PAX would ruck the path and shuffled a bit in the woods on both sides. At each stop, PAX would perform the following 10 exercises 21 times;

Ruck Squats

Ruck Curls

Tricep Extensions

Overhead Press

Ruck Thruster

Flutter Kicks with ruck OH

Ruck Bench Press

Merkin

Ruck Swing

Shoulder Taps with ruck

PAX would rinse and repeat the lap to make a total of 4 stops. Back to the flag at 0615 where YHC instructed the PAX to do three burpees in cadence. Then YHC gave the PAX a quick math lesson;

10 exercises with 21 reps= 210

210 x 4 stops= 840

840 + 3 burpees= 843

843 is the area code for Dirty Myrtle… GET RIGHT BOYS!!!

Few minutes of Mary and COT…

Prayer Requests

• Bench’s Mom
• PAX traveling to GrowRuck and for everyone’s safety during the event
• Find a man in isolation today… he is out there

Announcements

• GrowRuck beginning this Friday
• Convergence tomorrow at The SchoolYard. RuckOn is still on
• Convergence next Saturday at Snooki’s Farm. Details on Slack
• Pub Ruck/Run/Walk options each week. See Slack
• Under 100 days until Sasquatch

Until Next Time…

Stabler Out