AO: Ruck It
Q: Bitcoin ,
PAX: Bitcoin, Pyro, Renaissance Man
FNGs: None
COUNT: 3
Warm-a-rama: Gather under Gazebo for:
– SSH, IC, 10x
– Cotton Pickers, IC, 10x
– Down/Up/Down Dog
– Ruck Up for …
Q: Bitcoin ,
PAX: Bitcoin, Pyro, Renaissance Man
FNGs: None
COUNT: 3
Warm-a-rama: Gather under Gazebo for:
– SSH, IC, 10x
– Cotton Pickers, IC, 10x
– Down/Up/Down Dog
– Ruck Up for …
The Thang: Theme is 3-30
– Set Tabata Timer for 3 minutes with 30 second shuffle built in. Movement across bridge to SECU parking lot
– Three exercises – 30 count
1. Ruck Thrusters, 30x
2. Ruck Swings, 30x
3. LSF with Static Ruck Press, IC, 30x
4. 30 second pause
– Rinse & Repeat for a total of 3 full sets
– Return to Gazebo with same ruck/shuffle interval for …
Mary: With time remaining, 3 sets of Nickels & Dimes (5 Pullups, 10 Hand Release Merkins, EMOM). Hard Stop 0615.
COT: Count/Name/Pray & Breathe
Pleasure to lead. Weather is great. You need to post!
Bitcoin, out.