3 Men posted for a beautiful morning of Ruckership with a side of Fartlek. Coupons this morning were the shovel flag and a 40 pound sandbag.
Started with Sun Gods x10 IC, forward and reverse, Cotton Pickers x10 IC, and Imperial Walkers x10 IC.
PAX were instructed to grab the shovel flag and the sandbag and off they went. The group passed the coupons after each stop.
Traffic circle field: Sandbag Pull Throughs with Merkin. Line up about arm’s length apart, Rucks on. Pax pulled the sandbag from one side of their body, using their opposite side arm, through to the other side of their body. Once through, that Pax called “down” to initiate the group merkin. Next Pax pulled the sandbag through and called the merkin, and so on down the line. Last man repeated the process in the opposite direction until the sandbag reached the first man. Down and back twice. Rinse and Repeat for one down and back.
Sculpture Garden: Linked Arm Lunge Walk. Pax linked arms so that the lunge walk would be in unison. Lunge to far sculpture. Take a break for Squats x10 SC. Linked arm lunge walk back to where the shovel flag was planted.
O’mark’s Rear Parking Lot: Ruck Pull Throughs with Merkin. With rucks off, pax now pulled their own rucks through to the other side followed by a merkin. 10x SC. Rinse and Repeat.
CresCom Bank Parking Lot: Squats, 3 Rounds. Counted by pax who shouldered the sandbag, rotate sandbag for each round.
Zaytoun-Raines Field: Merkins x10 IC. Rucks off. Sprint to Middle Street intersection, mosey back. Sprint to The Next Chapter Books and Art, mosey back.
Crossing East Front back into Union Point Park, Partner Sandbag Carry at double time pace. Shovel flag carrier ran circles around sandbag team.
Gazebo Field: 6 ct. Squat – Ruck Press – Overhead Press x10 IC. LSF x20 IC.
Sasquatch! Ruck or Run options.
Mr. Roboto
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