Rucking and Agressive Shakeweighting

QIC: Haka
PAX POSTED: No-ski, Grouper, DBA, Endo, Spongebob, Needles, Apnea, Sugar

What a great day for some lovin! We started off with 6 PAX for a pre-beatdown 5+ mile ruck at a 15min mile pace. We got back to the courts just in time for the 7:30 beatdown. There was a slight  mis-calculation in distance of the predetermined route by @no-ski. A penalty was given. 9 PAX were present for the beatdown. 1 out of towner, Sugar, and 1 FNG. Welcome @apnea.

Warmup:

Sumo Squat IC

Windmill IC

Imperial Walker IC

5 burpees OYO

Walking Hamstring floor sweeps

Walking Quad pullbacks

Mosey to Sun Lake

Intervals:

20squats, 10 Burpees, Run 6 street lights. Rest. We repeated this 4 times. Men were exhausted, YHC included.

Mosey Back to courts

Time for some Tortise and the Hare BOMBS.

In partners, 1 man with ruck sack rucks while other PAX is performing 5 Burpees, 10 Outlaws, 15 Merkins, 20 Big Boy Situps, 25 Squats then runs down his partner and takes the Ruck sack. Flippity Flop. We did this until the very end. Men were looking a little exhausted and running on fumes so YHC called it 2 minutes early. We used those 2 minutes for @no-ski penalty. I surprised the PAX with a penalty device like no other. The shake weight.

Overall a great job today by all Men. Hope we didn’t scare off @Apnea!

COT:

Sugars Father

@Haka’s SIL and Uncle

Thankful for all men present today making yourself better

 

 

 

 

 

 

 

 

By |2018-06-23T14:39:19+00:00June 23rd, 2018|Back Blasts|0 Comments

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