Ruckivator

A 4 Pax posted this morning in the crispness of a Pre-Fall morning.  Pre-Fall means that it is still Summer.  Once gathered, we began at the appointed time with Mission Statement and Disclaimer.  YHC had planned a low-mileage, high-reps morning.

WARM-O-RAMA

  • SSH, IC, 10x
  • Cotton Pickers, IC, 10x
  • Sungods, IC, 10x; Reverso, IC, 10x
  • Ruck up and transition along riverfront walkway, under bridge and up to Convention Center Gazebo

THE THANG

  • CC Gazebo had a light that was blinking.  So as to prevent a seizure, Pax moved just outside of the Gazebo, where YHC consulted his Flip Phone of Fun.  Contained therein was an electronic Weinke for a routine called The Ruckivator (Phone has something called “Notepad.”  Who knew?).
  • Louganis LBC w/ Ruck
  • Ruck Chest Press
  • Skull Crushers
  • Bent Over Ruck Row
  • Upright Ruck Row
  • Start with 10 reps of each, then 9 reps, then 8 reps, all the way down to 1 rep of each
  • Short transition to grass – Farmer Carry Ruck
  • Ruck Thrusters
  • Ruck on front for Ruck Get Ups
  • For these 2 exercises, start at 10 reps each and decrease by 1 until Pax gets to 6 complete
  • Ruck up and move back to Union Point Park Gazebo

Hard Stop @ 0615 – Counted, Named & Prayed

Great work this morning by the Pax.  YHC looked up at the CC Gazebo one time and the sign read 80 degrees.  A little hard to believe it was 80, but certainly not far from it.  A pleasure to be a part of this group of HIMs!

Bitcoin, out.

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