Q: Pyro
PAX: Ottoman, Bitcoin, Pyro, Kevorkian
FNGs: None
COUNT: 4
3-Pax gathered to mumblechatter, largely about GMC diesels, before a cameo by Kevorkian on his morning walk, good to see you brother!
WARM-O-RAMA:
SSH x 15 IC
End of WOR, time for some WAR against our bodies!
THE THANG: A ruck-modified Murph of sorts:
Corner 1: 5 Bent over ruck rows, 10 curb merkins, 15 rucked up squats, Corner 3: repeat the exercises
This gives 10/20/30 reps per round
The above was rounds and 2, with a ruck around, but shuffling from corner 3 to the start line (side 4).
Rounds 3 and 4: Shuffle sides 3 and 4, exercises the same
Rounds 5 and 6: Shuffle sides 2, 3 and 4, stopping at corner 3 for exercises and a semi-breather
Round 7: We broke up the exercises, with 10 rows at corner 1, merkins and squats at corner 2, then ruck around the block.
Round 8: All the exercises, all at once at corner 1, then a ruck round.
This gave roughly 1.6 miles and:
80 bent over ruck rows
160 rucked up merkins (some on the curb, some regular)
240 rucked up squats.
MARY:
Static ruck press gas pumps
Leg raises over the ruck- keep count if you legs/feet touch.
There were 3 touches so we did round-robin burpees, 3 each.
Out of time!
We counted, named and prayed!
Have a great week HIMs!
-Pyro