- When: 11/17/2020
- QIC: Backhoe
- Pax: 2-Stop, Backhoe, Beer Garden, Bench, Bono, Crankshaft, Fruity Pebbles, Grisham, Haavaad (RESPECT), Jock Itch, Joe Friday (Conklin), Lynard Skynyrd, Ma Bell, Marlboro Man, Noonan, Padre (DOUBLE RESPECT), Patch (RESPECT), Pied Piper, See Thru, Short Stretch, Show Boat, Spinal Tap (RESPECT), Stabler, Stern
- Extra Credit: Backhoe, stabler, patch, bench, beer garden, spinal tap, short stretch, haavard, fruity pebbles, lynard skynyrd
10 for EC – Was encouraged a lot of PAX were already showing up for the workout…..This was my first Q for Ruck Ready and YHC was a little nervous. Not a lot of terms in the Exicon for Ruck Exercises but non the least they were understood or demonstration performed.
-Disclaimer Given
WARM UP
- Ruck Swings x 10 IC
- Squats x 10 IC
- Plank Merkin Circle to 24 (one for each PAX)
- Mountain Climbers x 10 IC
- Monkey Humpers x 10 IC
THE THANG
*Ruck (Shuffle) roughly .50 miles, stop and perform:
- Squats x 10 IC
- American Hammers x 10 IC
- Plank Ruck Pull Throughs x 10 IC
- Ruck and Clean Press x 10 IC
****Next, line up in two lines and perform Indian Run side by side for .50 Miles then stop and perform:
- Zercher Squat x 10 IC
- Overhead Ruck Sit up x 10 IC
- Front Squat and Press x 10 IC
- Overhead Walking Lunge x 10 IC
*****Ruck Roughly another .50 Miles, stop and perform at Shelter:
- Super Step ups x 10 IC
- Irkins x 10 IC
******Ruck another .50 miles, stop and perform:
- Merkins x 10 IC
- V ups x 10 IC
- Flutter Kicks x 10 IC
- Squats
*******Mosey to side parking lot, stop and perform
- Showboat – Ruck press
- Stabler – Squirrels (Sit up and curl)
****** Mosey back to flag for 6 MOM
**Count-A-Rama, Name-A-Rama
PRAYER REQUESTS
none
ANNOUNCEMENTS
- Feed 5000
- Alzheimer’s Ruck
SYITG, Backhoe
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