that felt like an hour

Patch & YHC for EC ruck.

The rest of the PAX rolled in by 0530 and off we went.

Warmup

SSH, Merkins, Tempo Squats

The Thang

Part A

30-20-10 reps

curtsy lunges, box jumps (step ups), & merkins… plank for the 6

Part B

Partner up and grab an implement (kettlebell, ruck, CMU)

• In teams, complete 100 ground-to-overhead & 100 burpees over implement
  • partner A runs the width of the soccer field and back while partner B works on the reps above; flip flop until all reps are done
• In teams, complete 50 kettlebell swings & 50 goblet squats
  • partner A runs the width of the soccer field and back while partner B works on the reps above; flip flop until all reps are done
• In teams, complete 100 chest presses & 100 tricep extensions
  • partner A runs the width of the soccer field and back while partner B works on the reps above; flip flop until all reps are done

Mary, WWI’s and flutter kicks, until 0615 sounded the alarm.

Great work by the PAX in a tough workout. Thanks to Abu for pushing me.