Q: Pyro
PAX: BlackDog (F3 New Bern), Bitcoin, Pyro, Zalinsky the Cavalier, Hambone
FNGs: None
COUNT: 6
It’s MABA so if BlackDog (F3 New Bern) or YHC signs up to Q, get ready for them! We had plenty this AM…
WARM-O-RAMA:
1 ruckless burpee
Ruck Russian twists
2 ruckless burpees
SSH IC X 15
3 ruckless burpees
Carrot pickers IC
4 ruckless burpees
5 RUCKED UP burpees (15 Burpees here)
THE THANG:
Ruck to the rip rap
Grab 2 small pieces, one medium.
We did some rucked up combo moves:
Ruck squat with a rip rapfront extension in front (both hands)
Next was a rucked up lunge with the small rip rap into a curl
Next: 10 Burpees over the ruck (25 total)
Back to the rip rap for some ruck overhead press with the medium, rucked forward lunge with curls, alternating the leg for the lunge, and wrapping up with 10 ruck on ground, burpees to the ruck (chest touches, 35 total)
Ruck under the bridge and around to the shovel flag:
Partner up for so rucked burpee partner work as follows:
Round 1:
Partner A: burpee broad jump (ruckless)
Partner B: farmer carry BOTH rucks
Round 2:
A: burpee over ruck
B: rifle carry
Round 3:
A: Burpee Dans (burpee, 2 lunges- that’s 1 rep)
B: chest press
Round 4:
A: burpee worm
B: Tricep extensions/skull crushers
It was so lovely we repeated rounds 1-3. Bitcoin voted for a full up and back Burpee Dan during the rinse and repeat so my gift to the Pax was skipping Burpee worms
We rucked up and rucked around the gazebo to catch our breath before the finale.
MARY:
Rucked world war IIIs
Dying cockroaches- no ruck
Out of time
We counted, named, announced and prayed.
I shared how the Homily at Mass yesterday discussed the Epiphany and how the star was the guide. Be the star in the lives of those around you. The Pax there today were definitely stars in the Gloom to make that work so much better.
Love you HIMs!
-Pyro