A party of 3 showed up for a brisk morning Ruck. After a slight change of plans due to Union Point closure, the group gathered in the parking lot across from the Convention Center for a some quick catch ups and warm up.
Warm-o-Rama:
- Sun Gods x 20
- Cotton Pickers x 10
- Wide Cotton Pickers x 10
- Wide Leg Stretch
- Yoga Pose Flow
- Downward Dog
- Baseball Stretch
After a thorough warm up we hit the streets. 1st stop in front of BB&T. All exercises down slow with a 3 count
- Front Squats x 20
- Shoulder Presses x 20
- Triceps extensions
Made our way up to lighted gateway for some rounds of pain:
- Gate 1 – lungewalk to Gate 2 and 10 squats
- Gate 2 – bearcrawl to gate 3 and 5 merkins
- Gate 3 – duckwalk to Gate 4 and 10 squats
- Rinse and repeat on the way back to Gate 1
Walked up to in front of the Chelsea for:
- American Hammers x 25
- Chest Presses x 25
- LBC’s x 30
Made our way to the City Hall steps for:
Progression Squats
- Step 1 – 1 Squat
- Step 2 – 2 Squats
- And so on to step 15 for 15 squats
Made it back to the parking lot for:
- Bent over rows x 20 (slow and 3 count)
- Deadlifts x 20
- Triceps Extension x 15
Closed in prayer. Please keep Double Dipper’s mom in prayer as she goes into surgery this week. It was great to be back on the Q this week. Thanks for allowing me to lead! Have a great week everyone!
~ Acolyte