AO: Broadway

When: 03/08/2023


Number of Pax: 14

Pax Names: Brad Pitt, Canoe, Copper, Dropbox, Exile, Fawlty Towers, Green Mile, Jack Bauer, Jar Jar, Lamb Chop, Macintosh, Picanha, Python, Stage Dive,

Number of FNGS: 0

FNG Names:

QIC: Dropbox

YHC was hit up by Exile to come out and lead a Broadway show! So I obliged and brought a Ruck and Sandbag workout! This is my taper week before my big ruck event next week and I wanted to give the guys a taste of some of my workouts.

We started off with a ruck around the parking lot to warm up and headed back to the flag. Once back, we circled up and started 4 Rounds of 15 reps each of the following ruck exercises:

Ruck Swings

Ruck Squats

Ruck press

Ruck lunges – single leg or single leggies ( Exile’s personal song to bring all the milkshakes to the yard)

Once we completed the 4 rounds, we then did a Ruck/Sandbag suitcase carry down and back (200M). Then we moved to sandbag burpee toss overhead for 1 min max reps! We then took a minute or two break and then finished the exercises up with 1 minute hand release merkins ( ruck off)

Finally we headed off on another ruck to finish up for time.

Speed 4 Need announcement this Saturday and prayers for Cinnabon’s 2.0 and JB’s friend whom had a tragic death in the family. additional unspoken prayers for all men and families

I enjoyed it and look forward to being back out at Broadway!

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