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Rucking is Fun

18 PAX posted on a beautiful day for rucking. 6 arrived early for a 3 mile pre ruck and picked up a 7th on the return. 730 Disclaimer was given and were set to begin!

Warmup 10 Side Straddle Hops, 4ct mountain climbers.

Rucked up and started with a fast pace ruck to the starting point of workout. First light post 10 Sumo Squats then bear hug ruck to 2nd pole, 2nd pole 10 Ruck Swings then fireman carry ruck to 3rd pole. 3rd pole 10 Overhead Ruck Squats the bear hug ruck to 4th pole. 4th pole 10 Ruck Lateral Raises then fireman carry to ruck to the next. Repeated same order till we reached the mound!

Next exercise at the mound was 4 rounds of 10 Inclined Merkins bear crawl up and back down followed by 10 Step ups and  brear crawl up and back down.

Next movement was the return ruck with the addition of 60lb, 45lb, 20lb Sandbags and a 20lb Ammo Can.

When we arrived back still had some time to kill so added 15 4ct Flutter kicks with rucks pressed, 15 4ct Hello Dollies with rucks pressed, 10 4ct Mountain Climbers, 4ct Plank Jacks, 2 sets of 10 Merkins with rucks, and 20 rucks squats.

Finished with Silent 21 to honor a loss of a F3 brothers Father.

COT

Prayers for Vanellope and No-See-Um and there loss of Friends and Family

Prayers for Everyone this time of year and dealing with Covid and Hard times

Congratulations to dba on his citizenship!

 

 

 

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