A Pax of 7 HIMs posted for Ruck It this morning, each one ready to get his week started the right way. YHC gave the Mission Statement and Disclaimer and we began. Morning focus on our Ruck Carrying Group (i.e. Shoulders, Back, Arms, Chest).
WARM-O-RAMA
- SSH, IC, 10x
- Sungods, IC, 10x and Reverso 10x
THE THANG
Part A
- Pullups, OYO, 5x
- Upright Ruck Rows, OMU, 10x
- Bent Over Ruck Rows, OMU, 10x
- Overhead Ruck Press, OMU, 10x
- Ruck Curls, OMU, 10x
- Rucked Up Merkins, OMD, 10x
- Lap around Union Point Park block
- Rinse & Repeat
Part B
- Pullups, OYO, 5x
- Upright Ruck Rows, OMU, 15x
- Bent Over Ruck Rows, OMU, 15x
- Overhead Ruck Press, OMU, 15x
- Ruck Curls, OMU, 15x
- Rucked Up Merkins, OMD, 15x
- Lap around Union Point Park block
- Rinse & Repeat
Part C
- Ruck to Convention Center Gazebo to break up monotony
- Greg Louganis, OMU, 10x (On your back with ruck on ground behind head, lift legs and ruck/upper body to pike position with an abdominal squeeze at the top to push ruck towards feet.)
- Skull Crusher, OMU, 10x
- LSF with static Chest Press, IC, 10x
- Rinse & Repeat
- Ruck back to Union Point Part
Part D
Finish Strong with:
- Pullups, OYO, 5x
- Upright Ruck Rows, OMU, 20x
- Bent Over Ruck Rows, OMU, 20x
- Overhead Ruck Press, OMU, 20x
- Ruck Curls, OMU, 20x
- Rucked Up Merkins, OMD, 20x
Circled up for names & prayer.
Pleasure to Q this morning. Thank you for the effort.
SYITG.
Bitcoin, out!