First off, apologizes to the Pax for the rash you may or may not have. YHC has a full blow breakout on both arms from the fun in the grass. Next time, we’ll do this routine in a parking lot somewhere.
A rough & rugged 6 Pax posted this fine morning, greeted by a beautiful moon. Welcome back, Stye! Gathered in the gazebo for Mission Statement & Disclaimer and we got to work.
WARM-O-RAMA
- Sun Gods, IC, 10x Forward; 10x Backward
- Carrot Pickers, IC, 10x
- Single Lap around Block
THE THANG
Thang 1
Ultra short transition to grassy area facing the Neuse River where YHC had pre-positioned 4 buckets. On each bucket was a set of instructions for a routine called The Payne Box (courtesy of Major Payne of F3 The Capital).
- Bucket A: Ruck Get Ups, 10x
- Bear Crawl
- Bucket B: Ruck Manmakers, 10x (1 Rep = Plank, Merkin, Right Shoulder Tap, Merkin, Left Shoulder Tap, Merkin, Recover to Standing Position)
- Ruck Flop: High Army Crawl with Ruck Flops
- Bucket C: Overhead Ruck Sit-Ups, 10x (Rep starts/finishes with Ruck behind head on ground)
- Bear Crawl with Alternating Arm Ruck Drag
- Bucket D: Ruck Sumo Squats, 20x
- Ruck Lunge Walk
- Rinse & Repeat with 1/2 the reps at each bucket for Round 2
Single Recovery Lap around Block and back to grassy area
Thang 2
- 1 Minute Ruck Low Plank
- Squirrels, 15x, OMD (Squat with Ruck Curl at top)
- LSF w/ Ruck 6″ above chest, IC, 15x
- Ruck Merkins, 10x, OMD
- Ruck Thrusters, 15x, OMU
- 1 Minute Ruck High Plank
- Rinse & Repeat with 30 second hold on each Plank
Closed out with announcements, name-o-rama and prayer.
Beautiful morning by the river today.
See you Wednesday at Bushwood.
Bitcoin, out!