AO: ao-ruck-it
Q: Moonshine
PAX: Capt Von Trapp, Bitcoin, Pyro, Polyp, Moonshine
FNGs: None
COUNT: 5
YHC returned to ruck it and EH himself by signing up to Q!
Q: Moonshine
PAX: Capt Von Trapp, Bitcoin, Pyro, Polyp, Moonshine
FNGs: None
COUNT: 5
YHC returned to ruck it and EH himself by signing up to Q!
Warm-O-Rama: sun gods, carrot pickers, leg stretch oyo.
The Thang:
– 10 WW3s with ruck press at end
– 10 Merkins (slick)
– 10 Ruck Squats
– 10 4-count mountain climbers (with ruck)
– 10 4-count side straddle hops
– 10 4-count flutter kicks
– Run 1-lap around UPP
Repeat above circuit for total of 5 sets. Alternating run lap with ruck lap. Final circuit increased merkins to 15 reps, increased flutter kicks to 20 reps with static ruck hold.
Pleasure to return and share a ruck beat down.
Moonshine out.