*** Note: No minimum weight required, just put something in your bag so it doesn’t get blown away by the wind.***
4 Pax this morning for this Monday’s edition of Ruck It. A beautiful morning with a nice breeze brought the sandbags back out.
Warm-a-rama:
Ruck around the park.
Return to gathering area, rucks off for:
Carrot Pickers x10IC
Windmills x10IC
Sun Gods x10IC, forwards then backwards
Ruck back up for the THANG
2 pax rucked around the park while the other 2 hung back for sandbag work in cycles. If the pax on sandbags completed the given exercises before the rucking pax return, they would start the cycle again. If they didn’t complete the cycle then they pick back up where they left off on the next round.
Sandbag Squats x10
Sandbag Curls x10
Stationary Lunges x10 #easyway
Bent Over Rows x10
Sandbag Cleans x10
Decrease reps by 2 each cycle. After cycles 2 and 3 pax performed sandbag calf raises, x20, on the curb while non-sandbaggers did merkins x10. Flapjack.
Ruck out of the park up East Front taking turns with the sandbags. Stop at the Century 21 empty lot for Sandbag Drag-through Merkins, xTooMany.
Squats with and without Sandbag, x10 each. Turns out squats are much easier without the sandbag.
Pax returned to Union Point for Mary:
Big Boy Situps to ruck overhead x10
LBCs x20
Box Cutters x10
Freddie Mercurys x5
Hard Stop.
どうもありがとう
Mr. Roboto