Ruck/Run 2/21/18

Wednesday, February 21, 2018

5:30 AM

AO: Beast Ridge

Q – Vila

PAX – Prosciutto, Whittler, Wort

  1. Ruck: Start ruck around the loop
    1. First quarter ruck
      • 6 burpees OYO
      • 10 merkins x1 IC
      • 10 squats  x1 OYO
      • 10 lunges (alternating legs) OYO
      • 10 thrusters X1 IC
      • 10 overhead squats x1 IC
    1. Second quarter ruck
      • 10 bbs w/ ruck on chest x1 OYO
      • 10 flutter kicks w/ pack overhead x2 IC
      • 10 leg lifts w/ pack overhead x1 OYO
      • 10 crunches w/ pack overhead x2 IC
      • 10 lateral thrusters w/ pack overhead x1 OYO
      • 60 second hold with feet 6″ off the ground
    1. Third quarter ruck
      • 3 PT-109s – box jump up the steps, plank walk five steps to the right at the top, reverse bear crawl down the steps, rinse/repeat
      • 6 ruck curls OYO
      • 6 ruck ground to overhead OYO
      • 6 overhead tricep extension OYO
      • 6 overhead ruck press OYO
      • 6 ruck swings OYO
      • 6 upright rows OYO

Quote: Discussed the quote from Monday’s workout that we did not have time to really discuss:

And so, my fellow Americans: ask not what your country can do for you–ask what you can do for your country.

Prayers: Wort’s job prospects, Rainman

Count

Names

KROM!