Goggins Got Us Again

A bunch of ruckers showed up for an EC ruck at 0440.  Got back to the flag at 0525 just in time for Patch to go find a tree and lose his morning fluids.

0530.

WARMUP:

• I hate burpees.  25 burpees OYO.
• Dice of Death (three rolls with a dice that has exercises on it)-
  • 10 burpees
  • 10 jump lunges
  • 10 jump lunges

 

THA THANG:

• AMRAP (or AMRAM aiiiiight)
  • 12 reps per exercise (6 reps each arm if the movement is a 1 arm movement)
  • 4 stations with 3 exercises in each
  • 5 minute rounds.  Get some.

 

Station 1

1: 1 arm hallelujahs

2: 1 arm front squat

3: WW2

 

Station 2

1: 1 arm clean and press

2: 1 arm KB swing

3:LBC’s

 

*After the PAX went through two stations, we stopped and  instilled another Goggins moment.  Partner up and each person has to complete 100 pushups each, OYO.  I could tell that some of the PAX did not think they could do 100 pushups but with the help and motivation of everybody there, each person completed all 100 on their own.  Impressive.

 

Station 3:

1: 1 arm rows

2: Jump Squats

3: Flutter Kick (4 count)

 

Station 4:

1: Curls

2: Tricep Extension

3: V-ups

 

• PAX were then instructed to crabwalk to the big cement block in the middle of the park and lunge back to the flag.

 

MARY

• Get with your same partner, each person this time complete 100 WW2’s OYO.

 

0615.

 

Prayer Requests:

-Hot Spot and C12

-The 2nd grader that Cousin It knows that has a tumor

-Bambinos neice

-Pipers daughter

-Hurricanes knee

 

Announcements:

-GoRuck tough and light March 9 and 10

 

Detest Mediocrity.  Jock Itch out.