- When: 11/23/17
- QIC: Jock Itch
- Pax: Abu, Bookworm (RESPECT), Cousin IT, Early Bird, Jock Itch, Joker, Marlboro Man, Mr. Belding (DOUBLE RESPECT), Patch (RESPECT), Pied Piper, Splinter (DOUBLE RESPECT), Wimpie
Pied Piper and I talked a couple weeks back and decided one week he could Q Ruck Ready and I take the Good Fight. After switching with Tonka (I’m guessing he had a marathon overnight ruck the night before Thanksgiving preparing for the custom Heavy coming up soon), Thanksgiving was my day to deliver the beatdown. Had a solid crowd for the 0420/0440 EC ruck and got either 3 or 4 miles in. We rolled back up to the park at 0529 and grabbed the kettlebell ready to roll.
Warm-up:
Get on your six, lay back, stand up x8
Copperhead high knees to the tree and back
Broad jump burpee down to the tree and back
The THANG:
8 reps each arm IC:
-Front slow squat (right arm holds the weight then the left)
-Hallelujahs
-Reverse curls
Partner up: Squrikins (wheelbarrow position the partner holding the legs did 5 squats then the other partner did 5 merkins. Rinse and repeat until you complete 25 then switch roles.
12 reps both arms IC:
-Goblet squat
-Behind the head press
-Tricep Extension
Burpees down to the tree, facing the shelter and jumping sideways each time. Down and back.
20 reps both arms OYO
-Get up/Get down
-Rows
-Curls
Same partner, leap frog down to the tree and back. (It’s not as easy as it was in elementary school)
15s/21s/30s – 5 reps starting at the bottom and going half range of motion (phase 1), 5 reps starting at the half range of motion and going all the way up (phase 2), 5 reps going through the full range of motion (phase 3). Then 7 reps, then 10 reps following the same procedure.
-Curls
-Extensions
-Body weight side raises
After doing 5 reps of each we got back to back with the same partner and lined up beside one another. Got in the peoples chair and a 5 count from each person. Rinse and repeat after the 7 and 10 reps of each “phase”
10 really slow merkins IC
Mary:
Canoe position, don’t let your feet hit the ground transitioning to other exercise.
American hammers
Flutter kicks
Lbcs
Heels to heaven
Superman
0615 finally. Strong work.
Prayer Requests:
Jokers Grandmother
Everyone traveling for Thanksgiving
Announcements:
Convergence Ruck this Sunday in Washington at 0500
Until next time, Jock Itch OUT.
AND GO GET AFTER IT.