Q: Pyro ,
PAX: Bitcoin, BlackDog (F3 New Bern), Pyro
FNGs: None
COUNT: 3
A hearty 3 HIMs showed up at the Pedestrian Bridge for some cold, breezy, and a little wet work.
Warm-a-rama:
Flag Wavers (Inspired by the Olympic Closing Ceremony, gently twists to the side)
SSH
Mosey up the steps
Carrot Pickers
Mosey back down
Sun Gods
Mosey up AND down the steps
High knees/Butt kickers
The Thang:
Awaiting the Pax were:
1. 30 lb extra ruck
2. TWO Cindys
3. 30# and 20# Sandys
Each pax picked one set of implements, with the Cindys being the most taxing (the forearm hold worked best, but hurt the most).
We rucked up the ramp, stopping at the top of the steps.
We dropped ALL weight, and headed down the stairs for 2 Burpees.
Back up the steps, with 5 RUCK Thrusters at the top.
Then, rotate implements, head across the bridge
Stop at the top of the other steps.
De-weight-ify –> down the steps -> 2 Burpees –> back up the steps –> 5 RUCK Thrusters.
Change weights again, and down the far ramp.
Weights off at the bottom, up the steps, burpees, down the steps, RUCK Thrusters.
We rotated, used the ramp, and began this cycle over and over.
We mixed in some bent over ruck rows for thrusters, and some merkins for Burpees.
We still accrued roughly 20 Burpees, and some solid distance covered with heavy things.
Mary:
Ruck choppers (like wood choppers) left knee down first
Pickle pointers
Ruck choppers opposite side
2 Minute plank- 1 Burpee each time plank is broken
Time’s up!
COT:
We counted, named, and prayed. Praise for Mankini and Bitcoin 2.0 Lilly as they work to purchase their first home!
Lovely to have a praise in the COT, we need more of those!
Have a great week HIMs!
-Pyro