WARMUP:

Side Straddle Hop – 20 (cadence)
Weed Picker – 10 (cadence)
Windmill – 10(cadence)
Michael Phelps (OYO)

THE THANG:

YHC was celebrating his Birthday week with a ruck and his fellow PAX. I knew I wanted to do the loop in Deer Run and try a new way of doing an Indian Ruck

Exercises:

– Ruck the loop up into Deer Run, up by the Apartments, and back down towards the theater. I counted 16 light poles on Google Maps, but Google lied as there were only 11. At every light post, we would stop and do a movement:

20 Squats w/ Ruck
20 Curls w/ Ruck
20 LBC’s w/ Ruck Above Head
20 Deadlifts w/ Ruck
20 Overhead Press w/ Ruck
20 BBS’s w/ Ruck on Chest
20 Lunges w/ Ruck
20 Bent Over Rows w/ Ruck
20 Freddie Mercury’s w/o Ruck
20 Hang Cleans w/ Ruck
20 Merkins w/ Ruck

– After the movements and the bottom of the hill, I had the PAX do a Bernie Indian Ruck up the hill and back to the flag for Mary.

MARY:

6 Count Merkins

ANNOUNCEMENTS:

Guns & Hoses
2nd F Lunch at B&B Tavern off Sixes

COT:

Praise for Dusters Grandfather
Prayers for Mr. Sparky to keep coming out, YHC’s Shoulder, Sooorie on his Cadre training and safe travels