EC Ruck – Noonan, Scotty Moe, Closed Hand, Abu.  Cousteau solo ruck looking for other EC Pax

14 PAX showed up ready to sling some steel in the gloom.  Since YHC was running out of shoes due to the wet weather, the goal was to keep everyone as dry as possible.  The shelter kept the PAX dry and provided some significant mumble chatter in the tight quarters, most of which was directed at YHC for his definition of “a minute” and “one more”.  We also learned proper Step Up form thanks to Abu.  It was a great group of PAX this morning and everyone worked their tail off.

Warm Up

-Good Mornings x 20

-SSH x 20

-Overhead Clap x 15

-High Knees x 15

-Arm Circles x 15

-Reverse Arm Circles x 15

Mosey to the parking lot.  3 down and back runs.  25%, 50%, 75%

Tha Thang

AMRAP 4 rounds, 10 reps per exercise, 5 minutes per round

Break into 3 groups, rotating every 5 minutes

Last round done as a group

Switch direction/arms for each new set when necessary

Round 1 – Curls, Goblet Squats, Figure 8s, Step Ups

Round 2 – Bent over Rows, Clean Press, Halos, LBCs

Round 3 – Squat Press, Around the waist, Tricep Extensions, Flutter Kicks

Round 4 – Lawnmower pulls, Around the ankles, Lunges, LBCs

EMOM (every minute on the minute) completed 6 minutes before time

Alternate between 20 Kettlebell Swings and 10 Burpees at the top of each minute

Prayer Requests:

Hot Spot’s 2.0, Injured PAX

Announcements:

PAX lunch at Villa Verde