Ruck Carrossel

Conditions: Sweltering

6 PAX in Attendance: Nimbus (QiC), Numbtucks, 3rd Degree, Staples, Bieber & Kermit

Warmorama

    • 20x “8 Count” Man Makers (Cadence was scrapped immediately for the ol’ OYO model)
    • 20x Ruck Sit ups – Ruck to the sky
    • 20x Ruck Thrusters
    • 20x 4 Count Flutter Kicks IC

Heavy Ruck 1/2 Mile Lap – 3 Pairs, all with extra weight

    • Pair 1 – 60# Sandback w/Handles (Gonna feel this one in the forearm tomorrow…actually right now)
    • Pair 2 – 40# Sandbag w/Handles
    • Pair 3 – The Medic and my phone

THANG ONE: 6 Lifts for a minute per w/15 seconds between to rotate.

    • Reverse Merkin – 45# Ruck
    • Ruck Swings – 20ish# Ruck
    • Clean & Jerk – 60# Sandbag
    • Curls – 30# Ruck or Plate depending on when you got there
    • Rows or High Pull – 20# Ruck
    • Overhead Press – 40# Sandbag

Heavy Ruck 1/2 Mile Lap w/weight rotation between pairs

THANG 2: Pass the Sack

Round 1: 5 PAX wall sit on the ICY bridge with their ruck held out front, while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Round 2: 5 PAX wall sit with their ruck held above their head while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Heavy Ruck some random distance to get pair 3 a shot at the 60#, but we ran out of time…Done.

Moleskine

    • I think some moves from this morning might bleed over into the forge this week.
    • Bieber got his awesome new purple ruck this morning and it didn’t disappoint.
    • We learned a good bit about star wars time lines?
    • A decaf coffee option may be added to the que when Kermit is around.

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