WARMUP: brief ruck around the parking lot, followed by 40 SSH, 10 imperial walkers, 5 weed pickers, and sun gods and Michael Phelps OYO

THE THANG:

Set up orange cones 50m from the whiteboard with exercises. And we did an escalator.

First 400 meters:
–After rucking each 100 meters: 5 curls, 5 Triceps Extension

Second 400 Meters:
–After rucking each 100 meters: 5 curls, 5 Triceps Extension, 10 dead lifts, 10 upright rows

Third 400 meters:
–After rucking each 100 meters: 5 curls, 5 Triceps Extension, 10 dead lifts, 10 upright rows, 15 squats, 15 single-leg lunges

Fourth 400 meters:
–After rucking each 100 meters: 5 curls, 5 Triceps Extension, 10 dead lifts, 10 upright rows, 15 squats, 15 single-leg lunges, 20 overhead press, 20 bench press

That’s the thing about escalators. You carry your exercises with you.

There was music. There was running. And in everything, there were the sandbags.

Turns out, thinking we could get to the fourth set was a bit ambitious..

ANNOUNCEMENTS: maybe

COT: I’m weak and I need help.thankfully, I’m part of an incredible group of men. I aim to regain my consistency and work to show up for my fellow PAX.