Q: Pyro
PAX: Hambone, Bitcoin, BlackDog (F3 New Bern), Moonshine, Zalinsky the Cavalier, Hermey, Pyro
FNGs: None
COUNT: 7
YHC was derelict in posting this. Please edit it if you were there and needed to be added or weren’t there and need to be removed.
Today was an opportunity to quasi-Fartlek vs. Ruck It for some increased distance, all with a goal of helping Moonshine crush the Trail to Tryon 10K in a few weeks.
WARM-O-RAMA:
Mountain climbers
SSH
Deadman’s hang with a 5 count around the group
Lunges
Michael Phelps
THE THANG:
2 options:
#1: Ruck around the loop, repeat the exercise at the entrance to UPP
#2: RUN (sans ruck) TWO (2) laps while the ruckers did a single lap.
Technically, a 3rd option manifested with Hambone’s studly self rapid shuffling lap one, ditching the ruck, and running lap 2. WELL DONE!
Exercises each round:
1. Curbed merkins- squats for the 6
2. Bent over ruck rows- lunges for the 6 (keep alternating these 2)
3. Chest press
4. Overhead press
5. Thrusters
6. Curls
7. This was supposed to be Burpees, but we were out of Thang time
MARY:
1. Static ruck press windshield wipers
2. World War IIIs (Ruck press with situp, then press ruck at the top of the situp)
3. Static ruck press 6 inches
4. Static ruck press gas pumps
Out of time!
We counted, named, and prayed.
Love you HIMs!
Pyro