WARMUP:

Imperial Walkers – 10 (IC)
Squat – 10 (IC)
Weedpickers – 10 (IC)
Moroccan Night Club – 10 (IC)
Michael Phelps (OYO)

THE THANG:

PAX still decided to follow YHC as he butchered the cadence during the warmup. Even though that was bumbled, the PAX still believed in me until I told them what we were doing. Let’s just say, a ruck, a sandbag, and a crap ton of stairs are awful! Good mummblechatter, but even YHC was swearing towards the end.

Round 1: 11’s with Ruck and Sandbag Up and Down the stairs at the Amphitheater with Deadlifts/Curls

After Round 1, we dropped sandbags and rucked around Canyons and back

Round 2: 11’s with Ruck and Sandbag Up and Down the stairs at the Amphitheater with Squats/Overhead Press

We ended up with about 1.5 miles and a crap ton of stairs, and we finished with calf raises with tuck and sandbag to close out the time

MARY: N/A

ANNOUNCEMENTS:

SFN 5K that we are sponsoring in November. Sing up or form a team to run/ruck

COT:

Prayers for Lamb Chop’s Dad battling cancer and heart issues, Python’s friend who was committed dealing with mental health issues and the turmoil that has caused his family, and praise for StopWatch on his 70th birthday.