Q: Pyro
PAX: ‘Lil Toot, Polyp, BlackDog (F3 New Bern), Pyro
FNGs: None
COUNT: 4
It was a milder than expected morning for YHC and in a moment of weakness, I headed to the AO hoping no one showed so I could go home and back to sleep. Alas, the good HIMs of F3 New Bern were present and helped with #accountability.
We gathered at the flag poles since barricades kept us parked away from the Gazebo.
WARM-O-RAMA:
SSH, Hillbillies, Plan the rows (left to right and right to left carrot pickers), Good Mornings, and Ruck bent over rows
THE THANG:
1. Ruck to the convention center knee wall
2. Deescalators- 11 reps of rucked up dips, shuffle to opposite curb for 10 irkins. Shuffle back for 9 dips, shuffle to curb for 8 irkins. Complete this until a single rep, then calf raises for the 6.
3. Ruck to Nautical Wheelers
4. Deescalators #2: Squats (11 to start), then ruck to Nautical’s curb for lunges (both legs = 1 rep)
5. Ruck to City Hall
6. Deescalators #3: Curls (11 to start) by city hall, baby bjorn carry the ruck, ruck single arm shoulder shrugs (all reps on one shoulder, then same # of reps on the other shoulder, too)
7. Ruck to the Galley store
8. Deescalators #4: Irkins on one curb (11 to start), shuffle, then Derkins on the opposite curb
9. Ruck back to UPP
10. Stop at the front of the Tunnel of Love.
11. There has been a trend of Thrusters lately. I hate them. So, we did some. 7 OYO.
12. Ruck up, go to the other end of the tunnel of Love.
13. There has been a trend of Thrusters lately. I hate them. let’s do some more. 8 OYO, overhead press for the 6, extra overhead press for extra credit.
14. Ruck to the flag poles
MARY:
1. Static ruck press low slow flutter, in cadence x 21
2. Chest presses, on my up, x 23
We counted, named and prayed. Come out Thursday for the Gobbler Challenge. See ao-the-point preblast for more info and TIME CHANGE (gather 0550, start 0600)
Think of ALL the things to give thanks for this week!
Pyro