It was a great morning for rucking.

We started with the Pledge and then warmed up.

Warm up: Good mornings in tempo 10, Cotton Pickers IC 10, Michael Phelps IC 10, Burpee Ruck Thrusters IC 10

The Thang:

Line up in 2 columns carrying 4 sandbags for rotation.  Instructions: follow commands to keep the group appropriately spaced.  The commands were Half-step, double-time and Halt.  If Halt was called and the Pax couldn’t touch the ruck of the Pax in front of them a penalty would be paid.  We rucked to the metallic playground apparatus (aka not monkey bars) for a little partner work.  We paired up and each pair did 5 Pull ups slick and 20 WWII’s with fingers locked behind the head and partner holding feet down.  Rinse and repeat 3 times.  Plank for the 6.

Line up in 2 columns again and proceed around the track with a 14 min time hack.  Front left calling sandbag rotation and front right controlling the pace. Time hack met.

Move the column to soccer field and break into 4 teams.  One for each sand bag.  Object is to move sandbag to mid field with a sand bag toss (clean, squat then toss, no steps) and carry back, then the next man goes (pax are planking while waiting their turn).

One last lap around the park then a little Mary to close out.

COT

Announcements: Sasquatch coming July 31 be there or volunteer, Look out for other region CSAUP and attend if you can

Thanks 2-Stop for the opportunity to Q.  It was fun.

 

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