Q: Pyro
PAX: Bitcoin, Nutz, Pyro
FNGs: None
COUNT: 3
A Pax of 3 posted with gloomy skies but no rain! We jumped right into it:
WARM-O-RAMA:
Good mornings
Chinooks- forward and reverse
Michael Phelps
SSHs
Downward & Upward Dogs
THE THANG:
Ruck up and head to the convention center corner for
TRAFFIC LIGHTS:
Green- Farmer’s carry
Yellow- Shuffle the Farmer
Red- Overhead Press
Next cycle of lights, Farmer’s carry on the opposite side
We did this to Middle Street, then rucked up.
Ruck up the skysail ramp and down the stairs for:
DORA
Partner A- up and down the sky sail steps once
Partner B- 100 Ruck Curls, 150 Bent Over Ruck Rows, 200 Ruck Chest press (on the ground)
Quite sweaty, we rucked up and headed back to S. Front St for KILLER LEGS:
Middle & S. Front: Squat 45s- 15 tempo toes up on the curb squats, 15 rucked squats, and 15 heel-elevated curb squats
Ruck to E. Front and S. Front, skipping the Craven intersection as Bitcoin was a real HIM and fixed a water main cover.
We rucked along the convention center wall (on top of it!) and stopped for MORE KILLER LEGS:
15 Toe floating squats
15 Rucked regular squats
15 Heel floatiing squats
Ruck up and ruck back to the waterfront for MARY:
Single leg raises
Butterfly situps
Double leg raises
Monkey Humpers
With the clock winding down, we called it!
Counted, named, announced, and prayed:
1. Bitcoin’s 2.0 is in her last 30 days of training! Aye!!
2. ao-neighborhood-watch returning to the Taberna CC AO StartEx, NOT at Battlefield
3. #DadsCamp is this coming weekend! We can help get you signed up, come join YHC and my two 2.0s!
Have a great week men!