On a warm, muggy morning, 4 men conquered the fart sack for a morning of core work. For my first Q back in while, we didn’t stray far from our starting point, but that didn’t make it any easier. As the clock struck 0530 – we got started.
Since we would be working a lot of the core (with weight) we did a thorough warm up before getting started
SSH x 20
Cotton Picker x 10
Wide Cotton Pickers x 10
Cat/Cow Stretch
Lying Thoracic Stretch
Runners stretch
Sun Gods x 20 (both ways)
Baseball Shoulder/Tri stretch
After warm up with started with a fast paced loop around the park back to the gazebo for some core work:
Three cones awaited for:
Round 1
Slow bear crawl to Cone 1
Cone 1 – Wood Choppers x 8 per side
Bear Crawl – ruck drag to Cone 2
Cone 2 – Overhead Squat Hold x 10 sec
Overhead carry to Overhead Lung back to beginning
Rinse and Repeat
The PAX completed 1 loop around the parking lot back to the Gazebo for:
Round 2
Slow bear crawl to Cone 1
Cone 1 – Weighted Side Bends x 20 per side
Bear Crawl – ruck drag to Cone 2
Cone 2 – American Hammers x 20 (4 count)
Farmers carry back to beginning
Rinse and Repeat
The PAX completed 2 loops around the parking lot back to the Gazebo for:
Round 3:
Slow bear crawl to Cone 1
Cone 1 – LBCs x 50
Bear Crawl – ruck drag to Cone 2
Cone 2 – Weighted Dying cockroach x 20
Overhead carry to Overhead Lung back to beginning
Only 1 round completed then back to the gazebo for:
Mary:
LBCs x 50
Upright – Freddy Mercuries x 20
PAX closed with COT and prayers.
Announcements – Grow Ruck Sandhills – coming up in November. Check webpage for more details.
It was great to be back and leading this group of devoted men. I hope everyone has a great week!
~ Acolyte