Posted on by f3Vila

Once more into the breach dear friends.

[youtube https://www.youtube.com/watch?v=V4CrYCuHMwI]
AO: Hill City
 
Q – Vila
PAX – Sundance, Tinkerbell, Laces Out (Respect), Best In Show (Respect), Whittler, Angus, Ohms, Picasso, Ringwald
 
Transition:

  1. Mosey to Great Hall

 
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  11. Forward Fold x15
  12. Plank IC x10
  13. Up Dog x15
  14. Down Dog x15
  15. Mountain Climbers IC x12
  16. Merkins IC x10
  17. Forward Fold x15
  18. Recover

 
Cycle: GoRuck Training Day 2  (Modified)
 
 

  • Body Weight PT
  • 4 Sets AFAP

 

    1. 400m Run
    2. 20 Squats
    3. 10 x 4 count Lunges
    4. Hold FLR

 
 

  • Metabolic Circuit

 

    1. Set up 50m course
    2. Do 4 sets
      1. Sprint 1/4 around park
      2. 50m Bear Crawl into center and back
      3. 20 x 4 count Flutter Kicks
      4. Hold Al Gore
      5. FLR x 1 min

 
 
 
Transition:

  1. Mosey to the Love Shack

 
10mom:

  1. Cadence and exercise called by PAX

 
Quote:
Once more unto the breach, dear friends, once more;
Or close the wall up with our English dead.
In peace there’s nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood
 
From <https://www.poetryfoundation.org/poems/56972/speech-once-more-unto-the-breach-dear-friends-once-more>
 
Prayers:
 
Count
 
Names
 
KROM!
Swingin’ Hammers,
VILA!